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Overview of the Week

	WODs	Events
Monday	Back Squats
Tuesday	Bench Press	Free Beginner CrossFit Class (6:45 pm)
Wednesday	Power Cleans	Injury Consultation with Dr. Sarah (5:30-7:30 pm)
Thursday	Long MetCon
Friday	Strict Presses
Saturday	Power Snatches	CrossFit Kids! (10:00 am)
Sunday	AMRAP Intervals

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Strength:

E3MOM 18
3 Tempo Back Squats (33×1) (Max Effort)

Conditioning:

AMRAP 10
5 Thrusters (115/80) (Rx+: 135/95)
5 Front Squats (115/80) (Rx+: 135/95)
5 Strict Handstand Push-ups
5 Kipping Handstand Push-ups

Fx:
5 Thrusters (95/65)
5 Front Squats (95/65)
7 Kipping Handstand Push Ups

Conditioning:

“16.3”
AMRAP 7
10 Power Snatch (75/55)
3 Bar Muscle-ups

Finisher:

EMOM 20
1: 45 sec. Hollow/Tuck Hold
2: Rest
3: 50 ft. Handstand Walk (Fx: 40 sec. Handstand Hold)
4: Rest
5: Max Time Parallette L-Sit Holds

Strength:

Deadlift
25 minutes to establish a 1 rep. max.

Conditioning:

For Time
25 Thrusters (115/80) (Fx: 95/65)
25 Burpees
-Rest 2 minutes-
25 Thrusters (95/65) (Fx: 75/55)
25 Burpees

Strength:

3-4 Rounds
5 Skin the Cats
6 Turkish Get ups (3L/3R) (Increase weight each round)

Conditioning:

“Split Triplet Modified”

5 Rounds
1 Legless Rope Climb (Fx: Rope Climb)
100 Double-Unders (Fx: 75 Double-Unders)
10 Dumbbell Hang Split Snatches (50/35) (Fx: 35/20)
10 Dumbbell Hang Clean and Split Jerks (50/35) (Fx: 35/20)

Time Cap: 20 minutes.

Strength:

Back Squat
25 minutes to establish a 1 rep. max.

Conditioning:

AMRAP 10
3 Power Cleans (185/125) (Fx: 135/95) (Rx+: 205/145)
3 Strict Handstand Push-ups (Fx: Kipping HSPU)

Add 3 handstand push-ups each successive round (Rd. 1 = 3 HSPU, Rd. 2 = 6 HSPU, etc.).