Warm up:  run 400, row 500 or jumprope 2 mins; 2x 10 pvc pass thrus, 10 pvc ohs, 10 ring rows; banded partner runs on turf


Skill: Sprint trials (partner up to time the sprints)

100 m sprint trials x 3

Warm up: 200 m run; 2 x: 1 armed dumbbell snatches, 10 jumping squats, 10 pass thrus/reverse pass thrus

Skill: E2M for 12 minutes

Snatch Complex: Power Snatch, Hang Power Snatch, High Hang Snatch

Warm Up: 3 rounds of: 20 sec hollow rock hold, 20 sec superman hold, 20 sec hollow rocks to superman, 20 sec rest

Skill Focus: Deadlifts

WOD:

Pumpkin Push around cones
10 Pumpkin deadlifts

A) Snatch, rest 10sec, Snatch*; 14 E2MOM (start @65%, increase weight after

every successful round)

B) Crossfit Metcon

C) 3 x 10-14 t2b, then 3 x 250m row

*Sub out for 3 power snatches if legs are overtaxed

Warm up:  200 m run; 2 x 10 split jumps, 5 inverted burpees, 10 band pull aparts

Skill/Strength:  Push Press
Warm up and take. . .

15-20 minutes to find a Push Press 5RM

A) Split Jerk; take 15min to find today’s 1rm split jerk (from the rack)

B) CF Metcon

C) HSPU, 5 x 5-10 strict reps

Warm Up:  Squat Therapy 10 min EMOM of 30 s on, 30 s off of wall, goblet, bar or pole

Skill:  1 1/4 Front Squats
Start light.  Squat to bottom, come back up to just above parallel, return to the bottom of the squat and drive up to the top

Warm-Up: 2 x 200-meter group run, rest 1:00 in between

Skill/focus: Strict Press
– focus on how to maintain neutral spine throughout movement

WOD:
15:00 EMOM
First minute – strict pull-ups (please wrap thumbs)

A) Front Squat 2rm

B) CF Metcon

C) Strict Pull ups; 4rds through the ladder, rest 3min between rds. 1,2,3,4,5

etc until you fail, drop and rest arms 5-10sec between reps.