2 Minute Ski (as a class)
Then Burgner Warm Up

:15 Strength
Squat Snatch
1×3 Power Position
1×3 Hang
1×3 Tempo Pull Squat Snatches
THEN
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75%
3 @ 80%
2 @ 85%

:55 Cool Down
Childs Pose
Thread the needle

Warm Up
4 Rounds
1 minute machine
20 Mountain Climbers
:10 WOD
In Teams of 4
AMRAP 40 Minutes
:50 Bike
Rest :10
Athletes are essentially biking :50 every 4 minutes, so
they should be pushing an aggressive pace.

Monday 12/5
Warm Up
200M Run
10 Air Squats
5 Push Press
200M Run
10 Empty Bar Front Squats
5 Push Jerk
200M Run
10 Empty Bar OHS
5 Split Jerk

:15 Strength
Overhead Squat
3×7
Build to a heavy set of 7 and repeat 3 times

:45 WOD
AMRAP 5 Minutes
30 Shoulder to Overhead 135/95lbs (Push Press, Push Jerk, Split Jerk)
30 Hang Squat Cleans 135/95lbs
Target Score: 1+ Rounds

STO and Hang Squat Cleans – Athletes should be able to do 10 unbroken reps when fresh. Reduce
weight before reps. If an injury prevents use of a barbell, use DBs. Recommend DB RX is
50/35lbs

Coaches choice warm up

Then teams of 2 split how you want
Wod 1- 10 minutes
10 Push Jerk, 135/95
10 toes to bar
20 Lunges with single KB held like a goblet squat

Wod 2-
10 Minutes split how you want
30 KB Swings, 70/53
30 Cals

Wod 3
800m sandbag carry (bear hug only, switch when you want)

Happy Birthday Alison!
8am Endurance
Classic Waterfall
Teams of 5
Row
Bike
Ski
Burpee
Rest
A minute each station

9am Crossfit
Wod 1- 10 minutes
10 cals
10 Burpees Over a a bar

Wod 2-
16 Minutes
10 Deadlifts
8 hang cleans
6 shoulder to overhead
Run 200m