Monday 10/17

WARM UP
Every 1:30 for 6:00
5 Burpees
10 LIGHT DB Front Squats
:15 Bike Sprint

:10 STRENGTH
Coach LEAD AS A CLASS
2×5
Empty Bar Back Squats, Hold one second at the bottom

THEN
30 MINUTES FOR THE FOLLOWING
Back Squats
4×6
Set 1: Light-Moderate, 50-60%
Set 2: Moderate – Heavy
Set 3: AHAP (~75-85%)
Set 4: Moderate Weight (aka end on a good-looking set)

*Squat Tips*
Expansion of the torso

:45 WOD

AMRAP 4 Minutes

 600/550m Row

Max Lateral Burpees over Rower in remaining time

TARGET SCORE: :90 of burpees or 15+ reps

TIPS 

Keep row under 2:15

:55 COOL DOWN

Pigeon

Couch

Gym is closed today for the Crossfit Gymnastics Course!

Remember the gym is closed today and tomorrow for the CrossFit Gymnastics Course!
AT HOME workout
All you will need is a timer (phone)
4 x 2:00 Minute run, rest 2:00 Between Intervals
2 x 4:00 minute run, rest 4:00 between interals
1x 8:00 Minute run maintaining a pace you can hold for 8 minutes.. slow it down! rest 8:00
2X4:00 minutes resting 4
4 x 2:00 Minutes resting 2
Scaling would be doing half of this or run/walking these times

After that
wod
90 seconds of burpees over a line/stick/broom/empty barbell.
Post your video in the members group thread we will have started.

WARM UP

2 Rounds

10 Spidermans

20 Air squats with glute band

200 M Run

:10 Tempo Pull Squat Snatch Review

Power Position Snatch

Hang Snatch

Squat Snatch

Tempo Pull Squat Snatch

:15 STRENGTH

Every 2 Minutes for 14 Minutes (7 sets)

3 Tempo Pull Squat Snatches

Drop and rest between reps

Weight should start well under 50% of 1 RM Squat Snatch

:35 WOD

FOR TIME

13 Rounds
5 SHSPU
30 Double Unders

Time Cap: 13 Minutes

:55 COOL DOWN

Twisted Cross

Childs Pose

WARM UP

3:00 on a Machine

Then 3 Steady Rounds

25’ Duck Walk

 3 Explosive Broad Jumps

 10 In-place Light Reverse Lunge Steps

 5 Strict Pull Ups

:15 STRENGTH

Front Squat
2×15
SECOND set is AHAP, 60%-70% or 1RM

:35 WOD
FOR TIME
3 Burpee MU
11 Hang Power Cleans 155/105 lb
3 Burpee MU
11 Hang Power Cleans 155/105 lb
3 Burpee MU
11 Hang Power Cleans 155/105 lb
3 Burpee MU

Target Score:  7 Min

Time Cap: 12 Min

:55 COOL DOWN

Seal

Lizard