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Rich Froning's Week of WODs: Fri & Sat [VIDEO]

Rich Froning's Week of WODs: Fri & Sat [VIDEO]
Follow Rich Froning's full week of CrossFit WODs to get in Fittest Man Alive shape.
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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, Friday and Saturday's WODs. 

FRIDAY A.M.

AMRAP* for 20 minutes
5 x squat clean (185 lbs)
10 x push-up
15 x pull-up

P.M.

CIRCUIT:  
10 rounds of:
10 x kettlebell swing (70 kg)
10 x box jump (30-lb vest)  
Note: A new round starts every three minutes.  

SATURDAY A.M.

CIRCUIT I:  
3 rounds of descending reps (9, 6, 3) of:
thruster (165 lbs)
muscle-up  

CIRCUIT II:  
3 rounds of
20 x sit-up
20 x ring dip  

P.M. I

CIRCUIT:  
10 rounds performed in ascending reps (1, 2, 3, 4, 5, 6, 7, 8, 9, 10) of:
bench press (225 lbs)
front squat (225 lbs)  

P.M. II

CIRCUIT:  
20 min AMRAP of:
20 sit-up
10 x muscle-up
20 x sumo deadlift high pull (95/65)
30 x calorie Airdyne machine
20 x wall ball

*AMRAP = As many reps as possible