In our December issue of Muscle & Fitness, CrossFit Games champion, Rich Froning, gave us the full week of WODs that help him stay in peak shape. We went to Reebok CrossFit in New York City where their certified trainers demonstrated Froning's championship workout. Today, Wednesday and Thursday's WODs. 

WEDNESDAY A.M.

Work to 3-rep max of power clean
Rest 5 minutes
Followed by
CIRCUIT:
AMRAP 15 min
5 x handstand push-up
7 x snatch (95 lbs)
9 x box jump 
(24-lb vest)

P.M.

CIRCUIT:
AMRAP for 20 minutes of:
20 x thruster (95 lbs)
20 x pull-up
20 x burpee

THURSDAY A.M.

ONE TIME THROUGH:
100 x double-under
100 x one-arm kettlebell snatch (24 kg)
100 x sit-up
100 x ring dip
100 toes-to-bar
200 x double kettlebell lunge with kettlebells in front-rack position
COOLDOWN: 
row 500m

P.M. I

CIRCUIT:
5 rounds of
500m row
15 x bench press (135 lbs)

P.M. II

3 x snatch (with a heavy weight) EMOM 10 min
Followed by 
CIRCUIT:
3 rounds of 
descending reps 
(21, 15, 9) of:
Deadlift (225 lbs)
Overhead squat (135 lbs)