Monday 1/11/16

Challenge

Tabata Bottom to Bottom Jump Squats

*Sit in the bottom of a squat during rest interval. Score is lowest round.

Strength

Clean and Jerk (Heavy Single)

MetCon

"CrossFit Games Open 13.2"

AMRAP10

5 STO @ 115/75

10 Deadlifts @ 115/75

15 Box Jumps @ 24/20

Tuesday 1/12/16

Challenge

Tabata Superman Holds

*Score is rounds successfully completed.

Strength

Snatch (Heavy Single)

MetCon

10 Rounds

10 Calorie Row

10 Overhead Squats @ 95/65

*Every 3 Minutes, stop and perform 30 Double Unders before resuming.

Wednesday 1/13/16

Challenge

Tabata V-Ups

*Score is lowest round.

Strength

Front Squat (3×8)

MetCon

400M Run

40 Pull-ups

400M Run

30 C2B Pull-ups

400M Run

20 Toes to Bar

400M Run

10 Bar Muscle Ups

Thursday 1/14/16

Challenge

Tabata Kipping Pull-ups

*Score is lowest round.

Strength

Bench Press (5×5)

MetCon

80 Wall Balls @ 20/14

60 Alternating Back Rack Lunges @ 95/65

40 Bar Facing Burpees

20 HSPU

Friday 1/15/16

Challenge

Tabata Calorie Row

*Score is lowest round.

Strength

Deadlift (3×8)

MetCon

21 Squat Snatch @ 115/75

21 Ring Dips

1 Rope Climbs

15 Squat Snatch

15 Ring Dips

2 Rope Climbs

9 Squat Snatch

9 Ring Dips

3 Rope Climbs