Go to games.crossfit.com for tomorrows workout.

WARM UP

3:00 Machine of choice

-Then-

Alt. EMOM 6 Minutes
1- 10 Empty bar clean and press
2- 15 Wall Balls Unbroken
3- Shuttle runs*

*start slow with a focus on technique, build in speed
each round

 ~ : 10 STRENGTH

Coaches will start a 10 minute clock. Athletes will warm up to 70% of the 1RM Power Clean+Jerk, or the lighter of the two lifts.

~ :20 EMOM 10 Minutes

1 Power Clean + Split Jerk @ 70-85% 1RM
Begin at 70%. Build as desired, not exceeding 85%.
Final set is performed at 70% Based on Power Clean+Jerk, or the lighter of the
two lifts.

:40 WOD

AMRAP 3 minutes x 2

7 Shuttle Runs
10 Front Squats 95/65lbs

Rest 1:00 between AMRAPs.

1 shuttle = 25′ out and back

Restart with Shuttle Runs on the second AMRAP.

Score is rounds + reps from the 2nd AMRAP ONLY.

Pacing: Sustain

Target Score: Minimum 2 rounds per AMRAP

Scaling

– Shuttle Runs: Should not exceed 1:00 at any point, Scale with 15/10 Calorie C2

Machine in the instance of injury

– Front Squats: Should allow for unbroken sets every round. Can be modified to a

DB Front Squat, Goblet Squat or Air Squat if needed

WARM UP

2:00 Banded 7’S

3 Rounds
200 M Run
6 Push Ups
5 Burpees

*Wall Walk Review

Scaling Options for being inverted (Strict DB Press)

:25 WOD

With a Partner
AMRAP 8 Minutes
P1: 15/12 Bike Cals
P 2: Max Wall Walks (while P1 works)

Switch when P1 completes Cals.

REST 3 MINUTES

AMRAP 8 Minutes

P1: 15/12 Bike Cals
P2: Max Burpee to Target (6 inches above the athlete’s max reach)

Switch when P1 completes Cals.

These WOD are meant to keep you moving with minimal rest. Find a pace that is sustainable for both AMRAPS.

Score is wall walks for first wod, burpees for second

Scaling

– Wall Walks: Can me scaled to strict DB Press using a moderate weight that does not require extended periods of rest.

– Burpee to Target: Burpee without the target.

Go to games.crossfit.com to see tomorrows workout!

WARM UP
AMRAP 7 minutes
8/6 Calorie Bike
5 Strict Pull Ups or 10 Ring Rows
10 Box Step Overs
5 Bench Dips

*RMU Drills

:20 SKILL

MU OR Strongest Gymnastics Pull

RX Capacity
For Time with a partner, split anyhow:

60 Muscle Ups

RX Capacity: for athletes who can complete the 30 MU for time benchmark in 4-8
Minutes.

Intermediate Capacity

For Time in a team of 3, split anyhow:

45 Muscle Ups

Int. Capacity: for athletes who can consistently perform small sets (1-3 reps) of
muscle ups.

Skill Development

For Time with a partner, split anyhow:
50 Low Ring Muscle Up Transitions OR Box RMU

:35 WOD

AMRAP 7 Minutes
Double DB Burpee Box Step Overs

Men: 50lb DBs to 24″
Women: 35lb DBs to 20″
Target Score: 35+ reps
Firebreather Score: 50+ reps

Scaling:

– Step Overs: Reduce DB Loading and Box Height to reach target score.