PrimalWOD For: 073115

PRIMALFIT crossfit-open-workout-15.4

PrimalWOD

Friday’s Workout
Competition
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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PrimalWOD For: 073015

PrimalWOD muscle ups

PrimalWOD

Thursday’s Workout
Practice
Metcon (AMRAP – Reps)
A) Double under skill practice

If you reach 100 DU`s Unbroken you can continue to part B of the WOD
10 Minutes Time Cap
Then:
Metcon (AMRAP – Reps)
B) Bar muscle up skill practice

If you reach 15 MuscleUps Unbroken you can continue to part C of the WOD
10 Minutes Time Cap
Then:
Metcon (AMRAP – Rounds and Reps)
C) AMRAP x10 Min of:
10 Bar muscle ups
10 Power clean and jerks (50% of 1RM jerk)

PrimalWOD For: 072915

pavel

PrimalWOD

Wednesday’s Workout
Competition
Metcon (Time)
3 Rounds For Time Of:
100m Plate carry 45/25
15 Plate Ground to shoulder 45/25
200m Run
25 Hollow rocks
30 Russian Kettlebell Swings  1.5/1 Pood
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PrimalWOD For: 072815

11251186_907634422658635_483504601_n

PrimalWOD

Tuesday’s Workout
Practice
Metcon (Weight)
A) Sots press
3 x 5 Working up as heavy as quality allows
Time Cap x 15 Min.
Rest 5 Minutes, Then:
Metcon (Time)
B) For Time:
500m Row
2min Rest
40 Wallballs 20/16
2min Rest
30 Kipping CTB Pullups
2min Rest
20 Deadlifts (@ 55%)

PrimalWOD For: 072715

champs CFG WOMAN

CHAMP CFG MAN

PrimalWOD

Monday’s Workout
Practice
Back Squat (75% x 5, 80% x 5, 85% x 5+)
Time Cap x 15 Min.
Rest 5 Minutes, then:
Metcon (AMRAP – Reps)
B) 4 Rounds For Reps  (:30 Sec ON, :30 Sec Off)
Thrusters (50-55%)
Toes to bar
Box jumps

Rest 1 Minute Between Rounds