In teams of 4 (Pair off)
Pair 1- 400m Farmers carry, switch as needed (50s/35s = RX)
Pair 2- Max Burpee Box Jump overs, Switching every 3 reps.

*When the Farmer’s carry pair is finished, switch stations and continue until each pair has
completed each
station once.

AMRAP 25 Minutes in teams of 4, alternating full rounds
6 Burpee Box Jump Overs 30/24″
30′ Sled Push, Heavy as F&%k

CONDITIONING
Feel: Gas

Pacing: Controlled Send
Target Score: EMOM or Faster (per athlete) Firebreather Score: EMOM or Faster (per athlete)
Scaling:

• BBJO: Reduce box height before reducing reps. Should not exceed :30 to
  complete each round
• Sled: If sled is unavailable an extremely heavy farmers carry makes a
  comparable scale but may require additional distance if weight is limited. Alternative would be an
  8/5 calorie bike sprint instead of sled push – something sprintable.

Coach Focus: The team element of today’s work is to ensure a high metabolic output on every single
round. Athletes should be instructed to HAMMER their turn in both movements. We recommend pair
athletes up by fitness level on the box/sled so the logistics are easier.
Additional Notes/Resources: N/A

20 Slow Cossack Squats (10/ Side)
Then
AMRAP 5 Minutes (Steady Pace) 10 Lunge Steps*
100m Run
10 Lunge Steps
5 Empty Bar Clean and Jerks
*After round 1, add Empty bar front rack

Every 2 Minutes for 12 Minutes
1 Tempo* Front Squat + 1 Front Squat
*3-second count on the way down (no pause in the bottom)
Start at a moderate weigh and build if
mechanics remain sound.

10 Rounds
3 Clean and Jerks 135/95lbs
10 In Place Lunge Steps (BW)

STRENGTH/SKILL
Stimulus: Techniqu

Rest: As Prescribed
Coach Focus: The tempo squat that starts each set will help curb athlete egos and ensure that the
barbell stays in the moderate-weight-range across your athlete’s sets. As your athletes build in
weight, ensure that the tempo cadence does not change to allow for more weight on the bar. One
phrase Coach Sherb likes to use to help athlete understand “why” we ask for moderate weights and a
high adherence to points of performance is because “skill unlocks your strength”. Move better, not
heavier.
Additional Notes/Resources: N/A
CONDITIONING
Feel: Cardio Pacing: Reach
Target Score: 5-8 Minutes Firebreather Score: Sub 5 Minutes
Scaling:

• Clean and Jerk: athletes should be able to perform touch and go reps at their
  barbell weight, but at a minimum, weight must allow for fast singles.
• Lunges: Should not exceed :30 to complete the 10 steps. Air Squats can be used a
  substitute if single leg work does not allow for full ROM.
  Coach Focus: Metcon should allow athletes to move at faster-than-EMOM pace. Lunges are unweighted.
  Barbell should go touch and go with
  other athletes performing fast singles.

Warm up today!
Warm up is
7 Minutes amrap
Run 200
15 Airsquats
30 seconds hang from bar

Then take 5-10 minutes to build up to a clean weight you will be using for WOD 2

Teams of 2
Wod 1
7 Minutes of
5 pull ups
10 push ups
15 squats

Rest 5. if you want to get a few cleans in

Wod 2- 24 Minutes
Alternating rounds with a partner
12/10 cals any machine
1 Rope climb (or 3 pulls)
1 Heavy squat clean (over 80 percent of your max)
*shooting for just over a minute around and expecting people slow down
*no more than 2 attempts on the squat clean then your partner goes.

Rest 5

Wod 3- 7 minutes for both partners to establish a 3 rep max front squat from the rack

BASEBALL TONIGHT! LAST CHANCE FOR TICKETS WILL BE DURING CLASSES! If we have any left
8am Endurance
9am Crossfit
9am ADULT WEIGHTLIFTING FREE TRIAL CLASSES. Only 2 free sessions left to test out this amazing add on program we have. It’s exactly what a lot of you were asking for. Some extra time each week just focusing on Weightlifting in a structured program.

8am
Teams of 2
It does not matter which machine you start on! BUT you will switch machines every 12 minutes, this is 36 minutes straight of work with no rest. This is steady state cardio
0-12 Machine 1- one partner is on the machine, one partner is running 400s, switch everytime the person is back from the 400
12-24- go to a different machine
24-36- use the machine you havent been on

9am CrossFit

Move Steadily Through:
1:00 Squat Hold,
15 Empty Bar Snatch Grip Press (behind the neck)
15/12 Calorie Row
15 Pause OHS w/ Empty Bar
1:00 Handstand Hold
**if you struggle with OHS change to a front squat for the wod

WOD

AMRAP 21 Minutes
7 Strict HSPU
14 Overhead Squats 95/65lbs
7 Strict HSPU
28/22 Calorie Row

Scaling- kipping hspu, pike push ups off box, or regular push ups

Warm up
1 Minute banded pull apart
Then
5 Minute Amrap
10 cal ski/row
10 Burpees
8 Empty Bar Deadlifts

Bench Review
Then 4 sets of 4 at 75 percent

Wod
Friday Night Throwdow
Part 1
Snatch and Grab
6 Minute Amrap
50 Wall balls
40 Alt DB Snatches
30 Cal ski

Rest 1 Minute
“Grip and Rip”
1 minute max reps deadlifts