Warm Up-

2 Rounds
10 Ring Rows
10 3-Count Pause OHS Squats
12 lunges
12 A frame toe touches

Strength/skill
3 sets of 12 push press
The goal with this strength today is to be proficient with barbell cycling MetCon weights, not maximal loads. Athletes should be working on “prettying up” their barbell movement. One moderately heavy set of 12 unbroken push press, cycling them quickly. Test your limits of how quickly you can cycle 12 reps with your best technique.

Wod
AMRAP
13 Minutes
6 OHS 135/95lbs
8 Chest to Bar Pull Ups
10 Alternating Pistols
*scaling the pistol. Preserve the range of motion. Everyone should have some form of a 1 leg squat. Hold on to something, off a box, one foot behind the other.

OHS: Looking for 1 set for the majority of the workout, substitute with front squat if you struggle with mobility
Chest to bar: 2 sets or less, or modify to chin over bar or jumping pull ups

Today is more handstand work. PLEASE still come into the gym even if you have no interested in learning handstand walks or handstand push ups. Crossfit is scalable. there is always something to do. We will work on overhead presses if you are not interested in handstand work

3 Rounds
8 Scap Push Ups
8 PVC Pass Throughs
40 Lateral PVC Hops
Then :45 Handstand Hold

Strength/skill-
Unbroken Strict HSPU
7-6-5-4-3
Rest 2:00 after set of 3
Then,6-5-4-3-2
Rest 2:00 after set of 2
Then, 5-4-3-2-1
***scale to kipping or using one or maybe 2 mats. If you are still working on this do the same reps/rest with strict DB presses.

Wod
3 Rounds
6 Devils Presses
6 Toes to Bar

Rest 3:00

3 Rounds
9 Toes to Bar
5 Devil’s Presses

Rest 3:00
3 Rounds
4 Devil Presses
12 Toes to Bar
DBs: 50/35s
Looking to go sub 18 minutes. Hard time cap at 22 minutes.

Scaling:

• Toes to bar should be no more than 3 sets at any point
• Devils Press will be a grind, be sure you have a weight you can move proficiently and steadily.

Warm up
4 Rounds
16 Monster walks with a band (8 steps each side)
10 Air squats

Strength
10-8-6-4-2 Back Squats
Do a few warm up sets then get into your 10, treat your 10 and 8 as a little bit heavier warm up then go big on your 6-4-2. Feeling good, hit a 2 rep max

Wod
6 Rounds
40 Double Unders
8 S-Arm DB Squat Cleans 20-80lbs
No Rx weight on the db squat cleans today, if you are posting your score just post your time and what weight you used and if you did doubles, double attempts, or singles.
*do not spend more than a minute on double under attempts. if you are doing singles, do 1 minute of singles as unbroken as you can.
*make what you want of this workout. If you want to go light and fast go for it. If you want a shot at those 70 and 80 pound DBs give them a shot. It’s your workout, not anyone else’s.

2 Rounds
20 Band Pull Aparts
10 Snatches from the shin
10 strict presses

Strength
A couple warm up sets then get into this
Strict press 3 set of 10

Wod 1- 2 scores today
10 Minute Amrap (minutes 0-10)
8 Bar facing power
4 Power snatches 135/95
Straight into
Wod 2
7 minutes to find 3 sets of 9 unbroken thrusters
** this does not say a 9 rep max, because it wont be a 9 rep max. You have 7 seven mintues to string 3 sets of 9 thrusters together. Your score is your weight of 3 consecutive sets. You wont get many shots to string 3 sets together. if you happen to do 135 at 9, 135 at 9 then miss, you would have to start over at a different lower weight and try for 3 more sets at that weight.
Strategy would be start with something you can do 9 of. If it feels heavy take a little weight off and try for 3 sets of 9 in those 7 minutes. If it feels really light add some weight and go for 3 sets at that weight….
If it you think you picked a good weight for your first set do 2 more sets of 9 at that weight and that weight is your score.

Sunday Funday
Be on time. Rolling in late when everyone is partnered up really messes with our mojo.

Definition of mojo
: a magic spell, hex, or charm broadly : magical power
In a sentence
He works his mojo on the tennis court.
The team has lost its mojo.
Showing up late ruins the mojo of class.

Wod 1
12 Minute Amrap. Split how you want
12 DB snatches
12 Push ups
12 lunges with your DB

Wod 2
10 Minutes amrap- Split how you want
10 Burpees
10 Pull ups

Wod 3 (you go i go format, one parnter finishes a round then the other goes)
8 Minute Amrap
8 Single arm Db thrusters. (4 each arm)
100 M Run