MONDAY STRONG

Warm-up - Barbell Gymnastics Snatch Warm Up

STRONG
• 20 PVC Pass Throughs
Mobility: • 10 PVC OHS
• Scorpion Stretch - 8 Reps each side • Duck Walks with PVC overhead
• Reverse Scorpion - 8 reps each side • Tiggers with PVC overhead
• 10 OHS with empty bar
Warm-up: • 30 second hold on bottom
• Crab Walk with Bands 50′ each way • 45 second hold on bottom, move around

Strength: Weightlifting
• Back Squat - 5 Sets 2 Reps @ 80%
Snatch Balance
METCON-BURN • 4 sets of 3 reps on the snatch balance.
◦ As fast as possible under the bar ; Do not sacrifice speed for weight.
5:00 AMRAP of- “Cindy” • Muscle Snatch - 3 sets of 3 reps @ 50% of your 1RM (or lighter if need be)
• 5 Pull-ups • Front Squat - 3 sets of 2 reps @ 80%
• 10 HR Push-ups
• 15 Air Squats METCON-BURN (Whole lotta TABATA!)
Then-
CrossFit Games Open 12.1 20 Seconds on/10 seconds off 8 Rounds of each of the following:
• 7-Minute AMRAP of Burpees to a 6″ target
• 5:00 AMRAP of “Cindy” • Burpees
◦ 5 Pull-ups • KB Snatch RT
◦ 10 HR Push-ups • KB Snatch L
◦ 15 Air Squats • Push Ups on KB
• Goblet Squats
TUESDAY • KB Sit Ups

STRONG THURSDAY
Warm-up
• 100 Double Unders for Time STRONG
• Good Mornings with a band 25 reps
Warm-up - Tabata Double Unders (8 Rounds of 20/10)
Weightlifting
• 3 X 3 Clean Pull @ 75% max Clean MOBILITY
• Above Knee Clean – 4 sets of 2 reps @ 65%
• Box Shoulder Stretch - 3 X 0:30/0:15
METCON-BURN • Barbell Ankle Stretch - 0:60 hold

CONNECTIVITY Weightlifting
• Hollow Body Holds - Tabata 8 rounds of 0:20/0:10 • Snatch - 2 sets of 2 reps @ 65%; 3 sets of 1 rep @ 70%
• Snatch Grip Behind the Neck Push Press - 2 sets of 4 reps @ 85%; 2 sets of 3 reps @
Metcon: 85%
• Max Effort 500m Row (Rest same amount as row time)
• Max Effort 1000m Row (Rest same amount as row time) METCON-BURN
• Max Effort 500m Row
CONNECTIVITY

WEDNESDAY • Nose and Toes - Wall walk up, then, with only your nose and your toes on the wall.
Hold the handstand position.
 ◦ 3 X 0:30/0:15
• Hollow hold on hands and feet STRONG - Weightlifting
◦ 3 X 0:30/0:15
Snatch - Take entire class to build to a heavy single
Metcon
METCON-BURN
CrossFit Games Open 11.2
TK (20-Minute AMRAP):
15-Minute AMRAP of: • 8 Strict Pull-ups
• 9 Deadlifts, 155# / 100# • 8 Box Jumps, 36″
• 12 Push-ups • 12 Kettlebell Swings, 2 pood
• 15 Box Jumps, 24″ / 20″
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August
FRIDAY 8, 2012