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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Deadlift (4 x 4) Zero Bounce Deadlift @70-80% of 1 rep max Metcon (AMRAP – Rounds and Reps)

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 18 minutes Row for meters while partner holds a

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Back Squat (1 x 5) 15 minutes to build to a heavy set of 5 Metcon (Time) Time

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Squat Snatch 15 minutes to build up to a heavy single *Start at 75% and build. *Suggested: 75%,

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 30 minutes 400 meter run 800 meter row 2 mile bike

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Jerk Complex (1 x 2+1) 2+1 push jerk + split jerk,hit a heavy feeling complex for the day

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Heavy Clean Complex 15 minutes Work to a heavy clean complex of: 2 pulls + hang power clean

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard 19.5 REDO or Regular Monday WOD Metcon Metcon (Time) Time Cap: 20 minutes 10 Rounds 10 Wall Balls

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (Time) Partner WOD 10 rounds 200 meter run 12/9 Calorie Bike 250 meter row *Partners switch full

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (5 Rounds for time) 5 Rounds Every 5 minutes: 21 GHD Sit-Ups 15 Burpees 9 Deadlifts 185/135

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