Warm up:  2 mins jumprope; 2 rds 10 jump squats, 10 ring rows, 10 straight leg kicks, 5 push ups


Skill:  Pull up - weighted
warm up and build to a. . .

Weighted Pull up 1 RM

WOD:

Warm Up: CrossFit Kids Baseball – Define a diamond-shaped area with cones as bases. Each base, including home plate, is assigned an exercise and number of reps and kids sprint between them. Runs are marked with chalk.

A)    x max reps db strict press, use 25% of 1rm barbell strict press (tight stomach, no arch in back)

B)    Crossfit Metcon

C)    2rds; 1min Airdyne, or row, 15 deficit HSPU (4”/2”)

D)    5-10 x dragon flag negatives, or max effort hold

Warm up:  400 m run/row; 3 x 5 burpees, 5 push ups


Skill:  Close Grip Bench Press
Warm up and build to a. . .


Close Grip Bench Press 3 RM
and then. . .

3 x 10 neutral DB press

Warm up:  400 m run; 2 rds 20 pvc good mornings, 10 sit ups, 10 band pull aparts


Skill: Rack Pull & Starr Shrugs
Review movements and warm up

Rack pull 5RM (just below the knee)

A)    3 Position Clean (floor, low hang, high hang) build to heaviest complex for the day.

B)    CF Metcon, or alternate;

4 bar mu

8 ttb

12 alt pistols

100m run

AMRAP in 9min

WOD: 

1:1. Everything can be split except the squats. Each partner must do 10.

30 wall balls 20#/14

30 SDHP 75#/55# or KB 70/53

30 box jumps 20''

30 push press 75#/55#

30 calories on the rower

A)      CF Metcon

B)      Strict pull up ladder; 1 rep then drop, 2 reps then drop, 3 drop, 4 etc, try to beat last weeks score.

C)      Stretch, foam roll, bath, massage etc

WOD:

In teams of 2 with only 1 person working at a time. . .

100 du’s
80 thrusters 65#/45#
60 tire flips
40 push ups
200 m run/buddy carry on second round

2 RFT

Post time for score