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Monday 10/24 WoD

23
Oct

Monday 10/24 WoD

SKILL/STRENGTH:
Back Squat 6RM, then 90%x6x3
TIMECAP: 20:00

CONDITIONING:
CrossFit Games Open Workout 14.4
*Follow standards as precisely as possible

AMRAP 14:
60 Calorie Row
50 Toes-to-Bar
40 Wall Ball, 20# to 10’/14# to 9′
30 Cleans, 135#/95#
20 Muscle-Ups
(TARGET INTENSITY: 9)

OR

AMRAP 14:
50 Calorie Row
50 Straight Hanging Leg Raises
40 Wall Ball, 16# to 9’/10# to 9′
30 Cleans, 115#/65#
20 Kipping Pull Ups/Ring Dips or 20 Ring Row/Pushups

EXTRA WORK:
Power Clean 3-3-3, 3×3
(TIMECAP: 20:00)

Notes
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets. The weight should allow the athlete to be snappy and crisp with excellent mechanics on every rep.

GYMNASTICS WORK:

5 Sets:
0:15-0:30 Headstand Hold

5 Sets:
5-10 False Grip Chest-to-Ring Pullup
10 Side Plank Press Ups/Side

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