Thursday


336 CrossFit – CrossFit

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Weightlifting

Shoulder Press (5-5-5-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP
400m Run
40ft Burpee Broad Jump
20 KB Swings (53/35)

Scoring:
Run counts as 4 reps
Burpee Broad Jump counts as 2

Wednesday


336 CrossFit – CrossFit

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Weightlifting

Clean and Jerk (15 min to Establish Max Weight)

Metcon

Metcon (AMRAP – Reps)

Tabata Intervals, :20 on, :10 off, for 8 rounds

Tabata Calorie Row
Tabata Situps
Tabata Pushups
–1 minute break between each station

Score: Total Reps

Tuesday

336 CrossFit – CrossFit

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Weightlifting

Front Squat (6 x 4)

–Complete 3 Tall Box Jumps in between sets.

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP
20 Overhead Squats (115/75)
20 Toes to Bar
20 Hang Squat Clean
20 Wallballs (30/20)
20 Muscle Ups

Saturday

336 CrossFit – CrossFit

We will all do the Weightlifting piece then
Choose one of the following Masters Qualifier WODS.

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Weightlifting

Clean (1 Rep Max)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Metcon

2014 Masters Qualifier Event 3 (Time)

3 rounds
50 Calorie Row
15 Handstand Pushups
50 Double Unders

Metcon

2014 Masters Qualifier Event 4 (Time)

100 Pullups
100 Wallballs