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

SKILL :10 Plank Hold, :20 rest, :20 sec max Russian Twist (45/25), :10 sec rest (1 min total) x 8 rounds

WOD: 12 Min AMRAP

21 Situps

14 DB Row from Plank (alternate arms) (35/25)

7 Knees to Elbows

A) Front Squat; (tempo) 32x1 + 1 FS (3 sec decent, 2 sec pause at bottom,

then one front squat with no tempo). Find heaviest of the day.

B) CF Metcon

C) 4RNFT; 2x Max hold Dragon flag, 1x max reps push ups

Skill:

Every 90 Seconds for 10 Rounds (15 minutes, but just use interval timer)

2 Power Cleans + 15 Double Unders sub  Singles

Every other round, increase weight