A. Snatch from the blocks
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3 singles and 1 set of doubles


B1. Front Squats
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: 3 singles and 1 set of doubles.

B2. Toes to Bar
Beginners: 7, 7, 7, 7, 7 x 5 sets; rest 60 sec.
Intermediate: 5, 5, 5, 5, 5 x 5 sets; rest 60 sec.
Advanced: AMRAP Unbroken x 5 sets; rest 2 minutes.

I want 5 minutes of rolling warm up today.  Start with the beginner progressions and end with rolls into straddle up into cartwheels.  Also spend 5 minutes working on KB Snatch.


A1. Ring Dips or bar dips or push ups
Beginners: Strict Push-ups ( I witnessed a great deal of cheating on push ups the other day).  x 5 x 5 sets
Intermediate: Bar Dips x 3-5  x 5 sets

Advanced: Either 1-3 ring dips or 1-3 support hold ring dips x 5 sets


A2. Overhead Squats
Beginners: From the rack x 7 reps x 5 sets
Intermediate: From the rack x 5 reps x 5 sets
Advanced: Must snatch from the floor x 3 reps x 5 sets


B. 3 TGU per arm followed immediately by 7 KB Snatch per arm x 4 sets; rest 3 minutes


PM.
15 push press 75/125 lbs
15 box jumps
15 pull-ups
15 KB Swings 50/70 lbs
15 calorie row
8 db snatches 25/50 lbs

Rest 6 min
5 sets

Day off for those who have been following the competition training.

A. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: 3 singles, then down 20 lbs for 1 set of doubles.


B. Power Cleans from the blocks
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3 singles

C. Probably only the beginners and the intermediate folks will have time for Part C.
AFAP with strict form
2 rope climbs
2 gym lengths of lizards

http://games.crossfit.com/about-the-games/the-games-season

A. Deadlifts
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Cluster Set 1.1.1 x 3 sets


B. Tabata Toes to Bar for 8 sets
   


PM.
A. Snatch
B. 5 Rounds for Time
65/95 lb thrusters x 12
Double Unders x 30