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Monday

Push press 4×5 (climbing for heaviest set of 5’s)

Metcon:
12 min amrap
4 strict pull ups
8 push press (40/25kg)
12 weighted sit ups (9/6kg)

Tuesday

Hang power snatch – 20 minutes to establish 3rm

Metcon:
“RAPID”
20 KBS 24/16kg
20 Split jumps
20 Wallballs
15 Hang power snatch 30/20kg
– Rest exactly 1 minute –
15 Hang power snatch 30/20kg
20 Wallballs
20 Split jumps
20 KBS 24/16kg

Wednesday

Pull ups 3xME (rest 60s)

No strict pull up yet? Do 5×3 negatives (rest 60s)

EMOM 5: Deadlift/High box jump complex
3+3
Deadlift @ 60%
High box jump

Metcon:
“CrossFit Games 2013 Open Event 2”
10 min amrap
5 shoulder 2 overhead (52,5/35kg)
10 deadlift (52,5/35kg)
15 box jumps

Thursday

Olympic weightlifting: Clean and clean pulls

Friday

Metcon:
50 Box over jumps
50 Deadlifts 80/55kg
50 Wallballs
50 T2B
50 Wallballs
50 Deadlifts 80/55kg
50 Box over jumps

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