MONDAY

Workout of the day

STRENGTH
Road to the Open, day 1
E2OM x 5
3 Thrusters*
* first rep must be a cluster

WOD
Open 12.5 – 11.6

Strength & Conditioning

STRENGTH
Upper body

METCON
21-18-15-9-6-3
American Swings
Burpees

TUESDAY

Workout of the day

WOD
4 rounds for time on 40′ amrap
T-3
100 cals Bike
30 Synchro Burpees Box Jump Overs
200 mt Run together

Strength & Conditioning

STRENGTH
Total body

METCON
90″ on 30″ off x 5
12 DB Cleans
15 Sit Ups
amrap Box Jump Overs

WEDNESDAY

Workout of the day

STRENGTH
Road to the Open, day 2

WOD
Open 16.4 – 17.4

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 12′
12 KB Dealifts
15 Wall Ball shots
50 Single Unders or 35 Double Unders

THURSDAY

Workout of the day

STRENGTH
Emom 5′
3 Hang Power Snatches
Emom 5′
2 Hang Squat Snatches

WOD
In 9′
15-12-9-6
Hang Power Snatches 60/43
Bar facing Burpees
amrap Overhead Squats

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds for time
10 Burpees
10 Goblets Step Over the Box
E2MOM 10 cals Bike

FRIDAY

Workout of the day

SKILL
Double Unders

WOD
Wod by CrossFit New England
5 rounds:
15 Kettlebell Swings (70/53)
400 meters Run
40 Double Unders

Strength & Conditioning

STRENGTH
Upper body

METCON
Amrap 20′
T-2
50 cals Row
30 Renegade Rows