**Please spend lots and lots of time on technique – there will be plenty of time!**

Oly: Touch and Go Power Snatch @65-70%

3 Reps every minute for 6 minutes

WOD:

CrossFit Open Workout 14.1

AMRAP 10 minutes

A) Power Snatch; E90sec x 5rds 3 @ 80%

B) CF Metcon

C) 3RNFT; 20 ghd sit ups 10 weighted ghd back ext.

D) 2 x max plank hold (hands not elbows)

Skill: 15 mins to build to a heavy 3 Push Press

WOD: 3 Rounds for time

10 Burpee Board Jumps

15 DB Push Press (35-45/20- 30)

400m run

Score is PP weight + time

Skill: 250M Row For Time/Leaderboard

WOD:

21 - 15 - 9

Sit Ups

Thrusters (95/65#)

Directly into:

15 - 12 - 9

A) Power Clean; E90sec x 5 rds, 2 @ 85%

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

C) 5rds for time, sub 11min target, but no cap.

WOD:

Teams of 3 – 1 person working, 2 people holding

6 minutes at each station

2 minutes rest/transition

Station 1: Max Sledge Slams – other teammates planking

A) CF Metcon

B) Front, and back lever progressions, and practice.

Strength: 1 Deadlift @75-80% every 30 seconds for 10 minutes

WOD:

5-4- 3-2- 1 Ring Muscle Ups

sub 10-8- 6-4- 2 C2B or PU + Dips or Push Ups

5-10- 15-20- 25

Box Jumps 24”/20”

For Time

Skill: Strict pullup practice; 10 minutes to accumulate ONE of the following

20 Strict Pullups

30 Banded Pullups

40 Rouge Bar

50 Ring Rows

WOD: 20 min EMOM

Odd: Max 1-Arm DB Thruster (25-35#/10- 20#)