3 Sets, For Quality
12/9 Calorie Machine
8 Alternating Box Step-Ups
8 Step-Down Box Jumps 24/20’’
*lets step down today and most days. snapped Achilles are not a good thing. rebounding box jumps are not a great movements. the open is next week. stay healthy
8 muscle snatch
8 low hang power snatch *start 2 inches below your new

Strength.. lighter weight today

8:00 minute EMOM
Muscle Snatch + Low Hang Power Snatch
Suggested starting load @ 40% of 1RM Snatch

For the Muscle Snatch we are looking to drive forcefully through the floor while
keeping the bar close and developing a fast turnover and punch to finish with the
barbell ending over midline of the body. We will then move the barbell to the low hang
position, which is dictated as 2 inches below the knee. The key here is the stretch of
the hamstring and staying over the bar, while pushing the ground away. Work the
same aggressive turnover and bar close technique, then punch fast and move the feet
into a quarter squat position to receive the bar.

Wod

13:00 minute AMRAP
1 Wall Walk
3 Power Snatch
5 Box Jump Overs 30/24”
Rounds 1-2: 95/65lb, (43/30kg)
Rounds 3-4: 135/95lb, (61/43kg)
Rounds 5-6: 155/105lb, (70/48kg)
Rounds 7+: 185/125lb, (84/57kg)

Primary Objective: Complete 6+ Rounds
Secondary Objective: Complete Rounds 1-4 as unbroken TnG Snatch Reps

This workout is centered around the Snatch, however by addin in the component of a
higher box jump today we will need to stay focused and slow the heart rate down a bit
to make sure these are done safely and effectively. We should be able to tackle the
first 4 rounds of this workout with TnG Power Snatch weights before needing to pull
things back a bit and hitting quick singles for the rest of the workout. The goal is to get
to that 7th round and have to challenge our system to hit heavier loads under some
fatigue, mimicking the style and feel of previous CrossFit Open workouts

We will be hitting cleans twice this week. The CrossFit Open is next week. register for it at games.crossfit.com
It’s a lot fun. We will be explaining the crossfit open more throughout the week.

Warm up
Barbell warm up

Strength
10 minute EMOM
2 Power Clean and Push Jerks @ 70%

After the EMOM will have time to go over gymnastics positions on the pull up rig. This is a time for newer athletes to practice these skills and for advanced athletes to warm up for the workout. Everybody, no matter how long you have been doing this, can benefit from practicing fundamentals.

Wod

9:00 minute AMRAP
6-9-12-15… Thrusters, 95/65 (43/30 kg)
9 Chest to Bar Pull-Ups
12/9 Calorie Row

Primary Objective: Get into the round of 18 Thrusters. The focus is to find a weight that
we can move unbroken through the round of 12 with.
Secondary Objective: Complete each round on the rower in under 45 seconds. Too many athletes will get consumed by trying to maintain big sets on the chest to bar, but
work with the style we have lately and just work to jump up quicker even if that means
smaller sets.

Warm up
4 Minutes cardio
Into
2 Rounds
1:00 banded glute walks
15 good mornings
10 empty bar deadlifts. add a little weight second round

Take time to build to starting deadlift weight
Then
Strength
Deadlift
Every 3:00 minutes, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 5RM

Wod

6 Rounds
6 Dumbbell Burpee Power Cleans
36 Double Unders
Directly into
4 Rounds
12 Dual Dumbbell Deadlift
12 Lateral Burpees Over Dumbbells
Dumbbell Load: 50/35lb

Time Domain: 11:00-15:00
Time Cap: 16:00 minutes
Primary Objective: Complete each segment in under 8:00 minutes
Secondary Objective: Maintain unbroken movements throughout

Teams of 2

Wod 1- 10 minute amrap- alternating rounds- good little warm up workout
5 pull ups
10 push ups
15 squats

Wod 2-12 Minutes Amrap
Split how want
400 M Row
10 Power Cleans
10 shoulder to overhead
**** add 3 Power cleans and 3 shoulder to overhead every round

Wod 3-
10 Minutes amrap-split how you want
20 Burpees over your bar
6 rope climbs

8am, teams of 5 waterfall style, 2 minutes per station, until each person has gone through 5 times
This will take the entire hour, don’t be late. we are starting as soon as we can.
Station 1-bike
station 2- row
station 3- ski
Station 4- Sandbag throw over box, then burpee box step over/step down
Station 5 rest

9am crossfit

2 Rounds with a Partner for Time
800m Row
50 Burpees to Target, 6 inch above reach
50 American Kettlebell Swings
50 Goblet Lunges