Monday CrossFit WOD

Hatch Squat Week 12

Back  Squat   Front Squat

5 60%            5 60%

5 70%            5 70%

5 75%            5 75%

5 75%           

​

30-20-10 reps, for time of:

Toes-to-bar

Double Kettlebell Front Rack Lunge, 53/35 lbs

Tuesday CrossFit WOD

For time:

Row, 1500 m

-- then --

5 rounds of:

10 Bar Muscle-ups

7 Push Jerks, 185/105 lbs

Wednesday CrossFit WOD

Every 1 min for 10 mins:

Power Clean + Squat Clean, pick load

​

AMRAP in 4 mins of:

3 Power Cleans, 135/95 lbs

5 Bar Facing Burpees

​

*Rest 1 min between each cycle.

*For each cycle restart the AMRAP.

Thursday CrossFit WOD

For time:

Row, 1000 m

50 Alternating Dumbbell Hang Snatches, 50/35 lbs

Ski Erg, 1000 m

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

Echo Bike, 1.5 mi

50 Single Arm Dumbbell Push Press, 50/35 lbs

Friday CrossFit WOD

The Fittest Games WOD 1: TBA

Saturday CrossFit WOD

The Löwe Beast:

For time:

6 rounds of:

6 Deadlifts, 185/135 lbs

6 Muscle-ups

-- then --

Rest 1 min

-- then --

6 rounds of:

6 Power Cleans, 155/105 lbs

6 Handstand Push-ups

-- then --

Rest 1 min

-- then --

6 rounds of:

6 Power Snatches, 135/85 lbs

6 Toes-to-bars