Skill:

4 RNFT

1 rope climb (4 up-downs)

12 pistols (pistol mods – plate under heels, counter balance plate, band on rig, box as target)

20’ HS walk (30 sec OH plate hold, 30 sec handstand against wall)

25 min cap

Skill:

1 Mile Run

Rest 5-8 mins

WOD:

Annie

50-40-30-20-10

DUs

Sit Ups

Score: Mile Run Time + Annie Time

Warm up: tire obstacle: 8 jump in and out of tire, 8 tire box jumps, 8 tire push ups
Skill: 10min EMOM 2- 3 wall walk ups

WOD:
4 x 2 min. AMRAP’s  of
2 wall kick ups
4 burpees
Buy Out: how many tire flips can you do in 1 minute??

A) Crossfit S-WOD

B) CF Metcon

C) Back Squat, build to 90%+5# of 1rm, then 2 sets of 5 @ 80%+5#

Strength:

3.3.3.3 OHS

WOD:

10 Deadlift 95#/65#

10 Power Snatch 95#/65#

10 Back Squat

8 RFT

18 min time cap

Score: Heaviest OHS Triple + Time

OMG OHS!

A) 14min E2MOM; 1 snatch @ 85-87.5%

B) CF Metcon

C) 50 unbroken situps then,10min gymnastics practice. Work on a weakness.

Strength:

25 minutes to establish a 1RM Bench Press

WOD:

10 min EMOM

100m run

As Many Man Makers as Possible In Remaining Time 40-50#/25-35#

Score: 1RM Bench Press + # Man Makers

Warm Up: 400m class run then red light green light then squatting and shoulder mobility

Skill: 3 x 3 push press try to add a little more weight to last week

WOD:
5 rounds of
6 push press
6 front squats
6 push jerks

A) Complex; Power Clean, Hang Clean, Push Jerk, Split Jerk.

Find heaviest for the day (you aren’t done until you fail at least twice.)

B) CF Metcon

C) Front Squat; 5 sets of 2 @ 85%