A) CF S wod

B) Crossfit Metcon

C) 10min emom of 2-3 muscle ups. If no muscle ups do max effort attempts. If not even close, double reps, and do supine ring rows.

Warm Up: 2 rounds of 1 minute of jump ropes, 10 air squats, 10 ring rows and 10 push ups

Skill Focus:
EMOM 10 minutes
6 Pistols (3 each leg)
Scaling options
1) Dumbbell/kettlebell/bumper-plate weighted pistols

A) Power Clean + FS + Clean; warm up, then 5 heavy sets (make it uncomfortable, you don’t get stronger in your comfort zone)

B) CF Metcon

Warm-Up: 5 squats, 15yd log roll, 10yard bear crawl, 20 sec bar hang, 25-yard high-knee skip, 25-yard sprint

Focus: Pull-up – focus on superman to hollow rock

WOD: 

Warm Up:  400 m run; 3 x 10 pause squats, 10 hrpu, 10 scap pull ups


Skill Focus:  Front Squat
Warm up and build to. . .

3 front squats @80%
E2MOM 12 minutes

WOD:
10 minute AMRAP

A) Power Snatch + Snatch; 5 sets @ 85-90% of your 1rm PS

B) CF Metcon

C) 150’ hs walk (down the turf, and back) (or accumulate 3min hs hold)

Teams of 2

10 minute AMRAP
Partner A- Pillar hold
Partner B- max wall balls 20/14

Rest 3 minutes

10 minute AMRAP
burpees

Score is total number of wall balls and burpees performed as a team

Warm Up: quick stand- break into 2 teams- use 10lb plates to move across the turf. Athletes may only step on the plates. If they step on the turf the team must do 5 burpees to get back into the game.

A) CF Metcon

B) 7min AMRAP; 3 Muscle ups, 5 HSPU

Warm Up:  2x 100 m run, 20 db lunges, 10 db rdl, 10 hollow rocks, 10 back extensions


Skill Focus:  Back Squat
Warm up and build to 80% and. . .

Back Squat
3 reps E2MOM 12 minutes @80%