Monday CrossFit WOD

Hatch Squat Week 1-1

Back and Front Squat

10x 60%

8x 70%

6x 75%

4x 80%

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For time:

55 Deadlifts, 225/155 lbs

55 Bar Facing Burpees

Tuesday CrossFit WOD

Every 1 min for 20 mins: Squat Snatch

1 Squat Snatch, 60% 1RM

*Add 10/5 lbs.

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12 rounds for time of:

10 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs

5 Handstand Push-ups

Wednesday CrossFit WOD

Every 1 min for 16 mins, alternating between:

5 Power Cleans

3 Power Cleans

1 Power Clean

Rest 1 min

*T&G

*Increase weight at every rest.

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For time:

30 Box Jumps, 24/20 in

15 Squat Cleans, 205/145 lbs

20 Box Jumps, 24/20 in

10 Squat Cleans, 225/145 lbs

10 Box Jumps, 24/20 in

5 Squat Cleans, 245/155 lbs

Thursday CrossFit WOD

For time:

Run, 2 mi

100 Toes-to-bars

10 Rope Climbs

*New 2 mile route!

Friday CrossFit WOD

As many reps as possible in 20 mins of:

1 Muscle-up

1 Burpee

2 Muscle-ups

2 Burpees

3 Muscle-ups

3 Burpees

... Continue adding 1 rep each round to each movement until time expires.

*Wear a weight vest if you have one.

Saturday CrossFit WOD

Partner: 12 rounds for time of:

12 Clean & Jerks, 115/80 lbs

Run, 400 m

*Alternate Rounds