Testing Week

SWOD

Standing Press - Find 3RM (12 minute time limit)

Strict Pull ups - Max Reps (1 set)

CWOD

Reebok/CrossFit Games Workout 12.5

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Testing Week

SWOD

Low Bar Back Squat - 5RM (12 minute time limit)

CWOD

Tabata Burpees

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Testing Week

SWOD

Power Clean 1RM (12 minute time limit)

CWOD

Run 1200 meters for time

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De-load Week

SWOD
None

CWOD

AMRAP in 3 minutes of:
Row

Rest 1.5 minutes

AMRAP in 3 minutes of:
9 Pull ups
9 Dips (ring or straight bar)
9 Kettlebell Swings, 1.5/1 pood

Rest 1.5 minutes

AMRAP in 3 minutes of:
Run

Rest 1.5 minutes

Repeat above cycle twice.

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De-load Week

SWOD
None

CWOD

Tire Flips - AMRAP in 3 minutes x 3
Rest 1:1 (rest/work)

Sledgehammer Swings - AMRAP in 25 seconds x 5
Rest 5:1 (rest/work)

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SWOD
ME
Floor Press
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 2.5 minute clock

Technique
Snatch Pulls
Lots of double and singles working the movement.

RE
Skill work for CrossFit Games Workout 12.3

CWOD
CrossFit Games WOD 12.3

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SWOD
ME
In Place Barbell Lunges
Warm-up sets: x5ea x3ea x2ea
Work sets: x1ea x1ea x1ea x1ea x1ea
Rest time: 3.5 minute clock

SE
Chest 2 Bar Pull ups (strict or kipping)
Warm-up sets: a few sets of a few reps
Work sets: x8-12, x8-12, x8-12, x8-12
Rest time: 2.5 minute clock

RE
97/68 pound Thrusters
Warm-up sets: x5 x10
Work sets: x21 x15 x9 (note time and sets, if any)
Rest time: 1:20 clock

CWOD

No Conditioning

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