8am Masters CrossFit

Every 3 minutes x 3 sets total

Station 1: 500m row

Station 2: 20 RKB swings (heavy) + 15 wallballs + 10 perfect push-ups

Station 3: 400m run

Station 4: 20 sit-ups + 15 ring rows + 10 burpees

Station 5: rest

 

9am CrossFit

Every 3 minutes x 3 sets total

Station 1: 500/400m row + 5-10 HSPU

Station 2: 20 RKB swings (heavy) + 20 wallballs (20/14) + 10 perfect push-ups

Station 3: 400m run w/ sandbag

Station 4: 50 double unders + 10 pull-ups + 10 burpees

Station 5: rest

 

10am Barbell/Open Gym

A) Snatch mobility and BB warm-up complex

 

B) 6 sets:

– 1 power snatch + 1 snatch balance + 1 overhead squat

Rest as needed, build to a heavy set

 

C) 8 sets:

– snatch

Sets 1-2: 2 @ 60-65%

Sets 3-4: 2 @ 70-75%

Sets 5-6: 1 @ 80-85%

Sets 7-8: 1 @ 90-95%