Session #1

Warm-up

Coaches Choice

Weightlifting

Clean (EMOM)

10 EMOM

Even - 8-10 Power Cleans 115#/85#
Odd - 8-12 Pull ups

Rx+
Even - 8-10 Power Cleans 155#/105#
Odd - 12-15 C2B

**Goal is to work barbell cycling and hitting TnG

Pull-ups (EMOM)

10 EMOM

Even - 8-10 Power Cleans 115#/85#
Odd - 8-12 Pull ups

Rx+
Even - 8-10 Power Cleans 155#/105#
Odd - 12-15 C2B

**Goal is to work barbell cycling and hitting TnG

Chest-To-Bar Pull-ups (EMOM)

10 EMOM

Even - 8-10 Power Cleans 115#/85#
Odd - 8-12 Pull ups

Rx+
Even - 8-10 Power Cleans 155#/105#
Odd - 12-15 C2B

**Goal is to work barbell cycling and hitting TnG

Metcon

CrossFit Games Open 12.1 (AMRAP - Reps)

7-Minute AMRAP of:
Burpees to a 6" target

Session #2

Gymnastics

Metcon (AMRAP - Rounds and Reps)

Hip Flexor Complex
7 sets of
7 Reps Left Leg
7 Reps Right Leg
7 Reps Both Legs

Accessory Work

Good Mornings (4x12)

Metcon (Distance)

Assault Bike for Distance

60 sec on
60 sec recovery pace
50 sec on
60 sec recovery pace
40 sec on
60 sec recovery pace
30 sec on
60 sec recovery pace
20 sec on
60 sec recovery pace
10 sec on
60 sec recovery pace

You pick the recovery pace

Bitch Work

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