A) Back Squat; 5 sets of 3 @ 78-80% of 1rm (try to move quickly) Add 5- 10#s to last week.

B) CF Metcon

C) Strict press; E2MOM 6min (3 sets) 5 reps @ 70-75% add 2 – 5# to last week.

SKILL: Deadlift: 2 rep every :45 sec for 12 rounds (9 Mins) @ 75-80%

WOD: 200m KB Carry (53/35) *1 KB on the carry, can switch hands whenever they want*

15 KB DL

10 KB Goblet Squats

5 KB Russian Swings

3 RFT

Skill:

Tabata of Hollow Rocks and Superman Holds

Then 10 minutes snatch review

WOD:

RX:

10-9- 8-7- 6-5- 4-3- 2-1

Toes to Bar

1-2- 3-4- 5-6- 7-8- 9-10

Power Snatch 95#/65#

 

Jesse G

Kal-BOO

100 Thrusters 135#/95#

**EMOM perform 5 burpees**

For Time

Time Cap: 45 minutes

Scaling options: lower weight  lower amount of burpees  partners switching off every minute

Score: Time

Strength: Split Jerk

Spend 8 minutes on Technique

Then 15 minutes on

3.2.2.1.1.1 (Find a 1 RM)

WOD:

CrossFit Open Workout 13.2

AMRAP 10 minutes

5 Shoulder to Overhead 115#/75#

SKILL: 2RM 1 arm Seated DB press

WOD: 50 Walking lunges

50 DB Snatch (30-40)/(20- 30)

400m run

50 Weighted Step Ups (30-40)/(20- 30) * DBs in both hands for step ups*

50 Pushups

For time

A) Power Snatch: 5 sets of 4 reps @ 75% of 1 rm ps. (touch and go if possible)

B) CF Metcon

C) 50 TTB for time

D) Free standing handstand holds and Freestanding HSPU practice. (take about 5 – 10 min to work on quality movement)

Skill: 100M Sprints 10 min EMOM

WOD:

EMOM 18 minutes - RX

Min 1: 12/10 Calorie Row

Min 2: 15 Wall Balls (20#/14#)

Min 3: Plate Push Down and Back

EMOMx18 - Scaled