Jan. 9th Week

Monday - AM
4 sets
Run 3 min
rest 2 min

+(rest 10 min)

4 sets
Row 90 sec
rest 90 min
+(rest 10 min)

4 sets
10 T2B
25 Double Unders
rest 45 sec

 AM or PM  Prioritize what you hate
• Snatch 60/1, 70/1, 80/1,
85/1, 90/1, 95/1
• Front Squat 60/2, 70/2, 80/2,
85/2, 90/2, 95/1, 90/2
+

EMOM x 10
ODD-Power Clean and 

Power Jerk (not TNG; drop and reset; % based off max clean) 60/3, 65/3, 70/3,
75/3, 75/AMRAP

Even-Pull Ups 15x4,
AMRAP
+
4 sets
5 Heavy Deadlifts
10 Burpees over bar
5 Cal Assault Bike
rest 4 min

Tuesday- AM.
10 min AMRAP
10 Ring Dips
15 Wall Ball Shots
15 Box Jumps 24"

 Rest 5 min

10 min AMRAP
10 Ring Push Ups
15 Kb Swings
20 Walking Lunge Steps

PM:
for time:
30 115/75 Hang Squat Clean
50 HSPU
30 115/75 Hang Squat Cleans

Wednesday
AM
Swim
 or

6x
500m @VERY easy pace
Rest 1:30

Rest 4 min
6x
500m @VERY easy pace
Rest 1:30


PM
A. Power  Snatch + Hang Snatch 60/2+2,65/2+2,
70/2+2, 75/1+1, 60/2+2; E2M(EVERY 2 Minutes)
B. Pendlay Row 5,5,5,5,5
C. 14 minute EMOM 

odd =  Kb snatch x 5/5 reps

even = 7 Glute Ham Raises
D. EMOM 12 min20
GHD Sit Ups-odd
3 Rope Climbs-even

Friday - AM
A. Clean and Jerk - 60/1, 70/1, 80/1, 85/1, 90/1, 95/1
B. Back Squat 60/2, 70/2, 80/2, 85/2, 90/2, 95/1, 90/2, 95/1
C1. Strict HSPU @ 2010 - amrap (-2) x 3 sets; rest 60 sec
C2. RDL @ 4011; 8-10 x 3; rest 60 sec
D. EMOM 10 min
Prowler Push 40 yards Odd
25 Kb Swings 25 Unbroken Even

PM
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Saturday
Individual:
3 Hang Clean 265/180 or 235/160
3 Front Squat 265/180
3 Shoulder to OverHead
2 Hang Clean 285/190 or 255/170
2 Front Squat 285/190
2 Shoulder to OverHead
1 Hang Clean 305/200 or 275/180
1 Front Squat 305/200
1 Shoulder to OverHead
+
10 min airdyne @ easy pace
+
4 sets
15 toes to bar
10 burpees
20 Db OH Lunges 70/50
30 double unders
rest walk 3 min actively
(goal is all sets same time and effort)
+
10 min airdyne @ easy pace
+
4 Rounds for time:
10 Db Power Snatch 70/50 alt hands
15 wall balls - 20/14 to 10 ft
5/3 Muscle Ups
Row 300/250m