Warm-Up:  Zigzag bear crawl around cone, 3 cartwheels, 5 squats, 15 jumping squats, 50-yd high-knee skip, 50-yd back pedal

Skill: Wall ball shot
– focus on maintaining rack position with medicine ball

WOD:

A) CF Metcon

B) 1k row for time.

Warm up: 15 penalty burpees, 2 rounds: 10 banded pass thrus, 10 banded dislocates, 5 Sotts Press

Skill: OHS 5x2 @ 80% of 1 rm weight stays the same)

WOD:

12-9-6-9-12

Power snatch 105/75

Pull ups

A) Snatch + Hang Snatch + OHS, 5 attempts to find heaviest complex for the day.

B) CF Metcon

C) HS Walk / body awareness practice. Take as much time as you can spare

to practice hs walks, holds, starts, stops, turns etc.

Warm up:  15 BURPEES for eeeeeverybody!!!  2 rds 5 push ups, 10 squats, 10 box jumps


Skill: Double Unders 15 min of skill work

People who have DU:
Max reps/unbroken or
Triple unders or. . .

Warm up: 400 m run; 2x: 10 air squats, 10 spiderman lunges, 20 knee to chest mountain climbers, 10 PVC good mornings

Skill: Back Squat 3. 3. 3. 3. 3 (increasing weight each set)

WOD:

AMRAP 15 min

Warm-Up: 10 arm circles forward and backward, 10 lunges, 10 squats, 25-meter high knees , 25-meter butt kickers

Skill/focus:  Sumo deadlift high pull
-- focus on zipping up your jacket
WOD:

A) Back Squat 5 x 3 @ 75 – 80% (build if it feels good)

B) Crossfit Metcon

C) Rope climb practice; spend about 10min climbing the rope, trying different techniques, try to find your fastest method for getting to the top.

Warm up: 2x: 90 secs of jump rope, 5 Sotts press, 5 pass thrus, 5 burpees

Skill: Take 10-15 minutes to find a new Strict Press 2 RM

WOD:

JT

21-15-9

HSPU