Skill: Front Squat 4x7 @60-65%

WOD: AMRAP 9

20 Mountain Climbers (wide)

10 Box Jumps (20/16)

1 Plate Push (one way)

Score is FS weight + Rounds/reps

Strength: Front Squat 3x5 @70-75%

15 minutes including warm ups

WOD:

20 min EMOM

Min 1: 16 Front Rack Lunges total 135#/95#

Min 2: 12 HSPU --> sub 1 abmat --> box pike --> DB Push Press

A) Front Squat; 3 @ 60%, 3 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+ (go for heaviest of the day)

B) 20min EMOM

min 1 – 10 Front rack lunges (alternating) (135/95)

min 2 – 9 ring dips

Skill: 15 min Rope Climb review/practice

*If they have rope climbs, have them try for 8-10 climbs in 15 min*

WOD: 4x AMRAP 3; 1 min rest

9 Air Squats

6 Situps

3 Wall Walks

**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