January 29 - February 04

Monday

Every 90sec For 5 Rounds:
P.clean + Hang Full Clean + split Jerk

EMOM 16min
1. 5-15 HSPU
2. 3-5 Strict TTB/Knee Tucks
3. 15 OHS 95/65lbs
4. Rest

Tuesday

Back Squats
In 20minutes
Build to Heavy Set of 2 Reps
Then:
2x2@90% of above

3 Rounds
12 Power Cleans 70/45kg
24 Wall Balls 20/14lbs
400m Run

Wednesday

Deadlift
In 20minutes
Build to Heavy Set of 2 Reps
Then:
2x2@90% of above

At the 00:00
3 Rounds
12 Pull Ups
12 Thrusters 40/30kg
6 Burpee Box Jumps 24/20"
10min cap

At the 13:00
3 Rounds
10 Pull Ups
10 Thrusters 40/30kg
5 Burpee Box Jump 24/20"

Thursday

"2014 Crossfit Open Workout 14.4"
Amrap 14minutes
60 Calorie Row
50 T2B
40 Wall Balls 20/14lbs
30 Cleans 60/40kg
20 Muscle Ups/C2B Pull Ups

Friday

"Death By"
Burpee + Shoulder Press 30/20kg (Rx+40/30kg)
2minutes Rest
Burpee + Front Squat 60/40kg (Rx+70/45kg)
2minutes Rest
Burpee + Deadlift 80/50kg (Rx+90/60kg)

Saturday

"2014 Crossfit Open Workout 11.3"
Amrap 5minutes
Max Repetition
Squat Clean Jerk 75/50kg
(1 Point for Clean, 1 Point for Jerk)

In Groups of 3:
Amrap 15minutes
Person 1- 400m Run
Person 2 & 3- Amrap 10 OH Lunges 40/30kg + 10 Box Jump 30/24"

*Person 2 & 3 go Round for Round on Amrap Until Runner Returns

Sunday

On the 8min for 40min (5 rounds)
800m Row at 2km Pace
15/10 Ring Dips
12 CTB