1/8/16: Friday
Back Squat
2×5 @ 75%
then
CrossFit Games Open Workout 11.2
15 Minute AMRAP
9 Deadlifts (155/100)
12 Push-ups
15 Step-ups
1/7/16: Thursday: Oly Club 7:30pm
Bench Press
5 x Max Reps @ Bodyweight/50% Bodyweight
then
5×10 Close Grip Bench Press
then
12 Minute AMRAP
6 HSPU
8 Strict Pull-up
16 Split Jumps Holding a Plate Overhead (15#/10#)
1/6/15: Wednesday
Front Squat
3×5 @ 75% of 1RM
then
CrossFit Games Open Workout 11.3
5 Minute AMRAP
1 Squat Clean + 1 Jerk (165/110)
then
Accessory Work
5×10 Evil Wheels
5×10 V-ups
