Monday
Squat (see strength cycle below)
4 Rounds for Time:
3 Muscle-Ups (men); 3 Chest-to-Bar Pull-Ups (women)
5 Thrusters 115/75
15 Unbroken Double-Unders
Tuesday
Bench (see strength cycle below)
Death-by-Push-Ups
1st minute: 10 Push-Ups
2nd minute: 11 Push-Ups
3rd minute: 12 Push-Ups, etc
Add one push-up per minute until you can no longer complete the designated number of push-ups in the given minute.
Score is total accumulated reps.
Wednesday
For Time:
20 Front Squats* 135/95
20 Box Jumps 24/20
15 Front Squats 155/105
20 Box Jumps 24/20
10 Front Squats 185/125
20 Box Jumps 24/20
5 Front Squats 205/135
20 Box Jumps 24/20
*Front Squat can be taken from a rack
Thursday
Deadlift (see strength cycle below)
4 Rounds for Time:
50 American Kettlebell Swings 53/35
25 Burpee Box Jump-overs 24/20
Friday
CrossFit Open WOD 15.5
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Strength Program
3 Rep Wave
1 x 70%
1 x 77.5%
3 x 3 x 82.5%
*We will be using 100% of your 1RM as the training weight
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