Barbelll warm up, snatch first, then clean and jerk

Strength- Something a little different today. Coordination is part of CrossFit. Most of what we do is on our own. Today we are going to try a team strength and to partner up with someone. Doesn’t matter if its a new athlete with an experienced athlete. get out of your comfort zone

EOMOM for 10 Minutes (5 sets) *1 practice set before we start
5 synchronized power snatches
Each athlete has their own bar. On 3.2.1 go you will perform 5 synchronized snatches. Athlete experience does not matter. If you are experienced can you sync up with someone new, which might mean holding the bar overhead a little longer or slowing down your cadence?
After a successful set add weight to your bar. Rep is completed when both athletes lock out overhead, then you can start your next touch and go rep.

Wod (solo, not partner)
20 clean and jerks
20 snatches
135/95
*break however you want
snatches will be most peoples limiting weight if they dont have this rx. use one bar for both movements, no weight changes.
*if you know your grace time and its getting into the 5 minutes range you will want to start consider scaling weight especially if you struggle with snatches. 12 minute time cap on this wod, but expecting to see some 6 minute times, maybe less.

This week of programming is to in preparation the next 7 week cycle. We will be testing and retesting some classic CrossFit wods as well as getting back into some heavier strength work. Cycling in and out of heavy work is important for longevity in CrossFit. You can’t be very fit if you are maxing out every week, for weeks on end, you can be very injured doing that.

Going to start throwing a little Murph prep into warm ups.
Warm up
5 Rounds or 5 minutes, whatever you get to first
5 pull ups
10 Push ups
15 squats

Strength
Back squats, 5×5 on the lighter side. 70 to 80 percent. Just trying to get ourselves under some weight again.

Wod
Hit this piece with intensity. If you get through this and say “that was easy” you did this wrong. this is a sprint each round.

5 rounds
10/8 cals row or ski
7 double DB squats 70/50 (pick weight you can go unbroken but heavy)
10/8 cal row or ski
Rest 1 minute
**ROLL OVER CALS DONT COUNT! Add 10/8 to the number on your screen if you arent resetting machine for the second set of of cals

*scale this by weight AND cals on the machine, if you cant keep intensity up for 10/8 cals then lower it to 7/5

Warm up
8 scap pull ups
8 knee raises
8 scap push ups
8 deadlifts with light weight

EOMOM 8 minutes
Read scaling carefully
-2 attempts max handstand walk (one if you make it the entire distance of the gym and turn around)
scaling options
2 attempts max handstand hold on wall (not to exceed 1:15 total, you want 45 seconds rest)
2 attempt max overhead static hold with two DB’s (not to exceed 1:15 total)

Review the deadlift and work up to your working weight for the wod

Wod
For time
Run 200
12 Deadlift 275/205
4 Rope Climbs
Run 200
9 Deadlift 275/205
3 Rope Climbs
Run 200
6 Deadlift 275/205
2 Rope Climbs

*sub for rope climbs is rope pulls from the floor. double the number
*scaling if you are just getting climbs is either 3,2,1 or 1 a round.

If ropes are limited go every other climb with someone, we can stagger starts to try and keep people apart but ropes being occupied might happen on this wod. Its not the end of world.

200m run
10 Front Squats
200m run
10 Hang Power Cleans + Front Squat
200m run
10 Hang Squat Cleans
200m run
10 From the shin

Fun little strength piece, score is reps. RX is if you used listed weights

From 0:00 – 2:00
Max Reps Hang Squat Cleans 135/95lbs

Rest From 2:00 – 4:00

From 4:00 – 6:30
Max Reps Hang Squat Cleans 155/105lbs

Rest 6:30 – 8:00

From 8:00 – 9:00
Max Reps Hang Squat Cleans 185/125lbs
** You could partner up on the same bar for this and one person goes while the other rests instead of getting 100 bars out

Wod
14 Minute Amrap
Run 400m (or a minute out a minutes back, no more than 2 minutes on the run)
10 Power Cleans 135/95
30 Doubles or 50 singles

Sunday Funday
Wod 1
12 Minute amrap split how you want
20 cals on rower or bike
20 Wall balls
Wod 2
10 Minutes (you go i go) go quick, your partners fitness depends on it.
10 sit ups
10 airsquats
run 200m
Wod 3- 8 minutes split how you want
20 db snatches
20 single arm db push press or push jerk