Warm Up: 10 jumping jacks, 10 split lunges, 10 mountain climbers, 10 sit ups, 50-meter high-knee skip, 50-meter back pedal

Skill Focus: ring work- dips, skin the cats, holding a ring hold

WOD:

A) CF Metcon

B) WOW day, take 10-15min to work on a weakness.

Warm Up: 2 minutes of jump rope, 10 PVC pass thrus, good mornings, OHS, front rack lunges, push press/jerk, power cleans, 5 goblet squats with hold at bottom for 5 seconds

Skill: Creepy Power Cleans start at 65% of 1 rm

3x3

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

every successful round)

B) CF Metcon

C) 3RFT; 10 russian swings (70/53), 10 burpees to target

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