Warm up on the board.
Tomorrow is the open so we will be working just a cardio piece today


Every 12:00 minutes, 3 Sets
1.1/1k Echo OR 500/425m Row Erg OR 450/390m Ski Erg
800m Run
1.1/1k Echo OR 500/425m Row Erg OR 450/390m Ski Erg6

Warm-Up:
3 Sets, For Quality
10/10 Standing Pallof Press
20 Bear Plank Shoulder Taps
10 Medball Cleans
5 Hollow to Arch Rolls

Bench Press
Every 2:00 minutes, 5 Sets
1 x 5 @ 72%
1 x 5 @ 75%
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
Percentage is based on your 1-rep max Bench Press

Wod
For Time
21-15-9
Toe to Bar
Shoulder to Overhead 135/95lb
Wall Balls 20/14lb,
Time Domain: 7:00-11:00 minutes
Time Cap: 15:00 minutes

Primary Objective: Achieve best overall time
Secondary Objective: Break three times or less on each movement per set.

Athlete Notes + Workout Strategy:
Plan breaks on the Toe to Bar starting things off today in order to maintain consistent
sets from the 21s all the way until the last set of 9s. The shoulder to overhead loads
should be manageable for big sets with the focus of maintaining a push jerk movement
in a clean efficient cycling manner. The Wall Balls will feel quite a bit of interference
from the Shoulder Overhead, but focus to maintain unbroken sets throughout. Limit
the rest period back to the bar even if that means starting with quick short sets on Toe
to Bar. Plan to move quickly through this piece, focusing on transitions and clean
efficient movement patterns.

Weightlifting warm up

Then
Take 10:00 minutes to Establish a
Power Snatch + Hang Power Snatch + Power Snatch
*Complex is meant to be done unbroken
We will let you get some weight on your bar before this but we are treating this strength like a workout might be in competition where you really only have 10 minutes to find the weight
Goal = 85-90% of 1RM Power Snatch

Wod
4 Rounds for Time:
500/425m Row
50 Double Unders
15 Hang Power Snatch
1:00 Rest
Barbell Load: 95/65lb, (43/30kg)

Time Domain: 15:00-18:00 minutes
Time Cap: 22 Minutes
Primary Objective: Complete the workout in sub 18:00 minutes
Secondary Objective: Maintain unbroken sets of Double Unders and Hang Power
Snatches

Its CrossFit Open week! SIgn up! go to
games.crossfit.com to find out what its all about. Its for everyone from beginners to experienced CrossFitters.
For the next 3 Fridays the workout of the day will be the CrossFit open workout. Friday Nights will be “Friday Night Lights” where we run heats of the open workout. I’ll bring my grill out and cook up some burgers. You don’t have to be signed up for the open to do the open workout. Come out on Friday nights, its lots of fun

Warm up
4 Lateral Box Step-Downs
Into
2 Sets
8 Barbell Good Mornings
8 Barbell Cossack Squats
10 Back squats, you can add weight second set

warm up to your 70 percent then
Back Squat
Every 2:00 minutes, 5 Sets
1 x 5 @ 72%
1 x 5 @ 75%
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
Percentage is based on your 1-rep max Back Squat

Our Back Squats today will be on the 2:00 minute clock, which allows for just enough
rest to be able to recover and hit the next set with quality movement and speed on the
bar. The percentages today are meant to be moderate heavy with no reps looking like a
grind to finish.
If we need to scale the movement today, we can move to a Back Rack Reverse Lunge
for anyone with lower back discomfort, or modify to a Back Squat to parallel or to a box for those
with either knee or back pain. This will allow us to still create strength in the movement
patterns without overdoing the movement pattern that creates discomfort.

Wod

10:00 minute AMRAP
2-4-6-8…. Burpee Box Jump Overs
8 Dumbbell Squat Cleans
10 Chest to Bar Pull-Ups
Box Height: 24/20”
Dumbbells: 50/35lb, (22.5/15kg)

Goal: Complete the round of 10 Burpee Box Jump Overs.
Primary Objective: Complete the Dumbbell Squat Cleans and Chest to Bar movements
in two sets or less.
Secondary Objective: Choose a movement to lean into as a focus movement and push
the pace there, even if it means you need to slow down on the other two movements to
hit your focus movement better.


Athlete Notes + Workout Strategy:
Build intensity as this workout progresses. The workout really starts when you get to the
round of 6 Burpee Box Jumps, so start off the first 2 rounds building that intensity,
knowing that once you hit the 3rd round the body will be settling into pace a bit more and
fatigue will start to set in, which will challenge both the sets and pace on the Dumbbell
Squat Cleans as well as the Chest to Bar Pull-Ups. The best result is always finding a
way to rest the least during a workout, not how fast you perform each piece of the
workout. Sometimes quick short breaks and steady pacing throughout will be your best
approach rather than big fast sets with long rest periods. Create a plan, attack the
workout, and get after it today!

Teams of 2- split how you want
10 Minute amrap
10 Heavy sandbags over shoulder
20 Push ups
20 sit ups

Wod 2-12 minutes
12 clean and push jerks
14 Pull ups
16 Burpees over you bar

Wod 3
Row or Ski 4000/3500