Monday’s WOD

Warm-up:

3 Sets @ Easy Pace:
Row 15 Strokes @ 10 on the damper
10 Scapular Pullups
10 Scapular Pushups
10 Counterbalance Goblet Squats

Strength: 

16 min EMOM Snatch Low Liftoff + Snatch (increase weight as able)

WOD: 

3 Rounds, each for time:
10 Snatch 135#/95#
30 Calorie Row
Rest while partner(s) work

Friday’s WOD

Warm-up:

1) 4 sets @ easy pace:

5 Box Jumps or Step-Ups
5 Push Press, 45#/35#
5 Toes-to-Bar

2) EMOM 9, alternating:
a) 8 Box Jumps or Step-Ups
b) 6 Push Press, begin at 95#/55#, add 10# each set
c) 4 Toes-to-Bar

3) Run or Row for 5 minutes

WOD: 

“CrossFit Games Open Workout 12.3″

AMRAP 18:
15 Box Jumps, 24″/20”
12 Push Press, 115#/75#
9 Toes-to-Bar

Thursday’s WOD

Warm-up:

Row 4×250, alternate with a partner, resting while your partner rows

5-1 Snatch Push Press
5-1 Drop Snatch
5-1 Snatch Balance
5-1 Overhead Squat

Strength: 

Snatch Grip Push Press + Snatch Balance (2+1)-(2+1)-(2+1), 2x(2+1)

WOD: 

3 Rounds For Time:
10 Power Snatches, 115#/75#
20 One Legged Squats, alternating