Warm up
2 Rounds
8 Empty Bar Front Rack Lunges
8 Hang Power Cleans
8 Front Squats
8 Push Presses
Then 5 HSPU Negatives

Wod first today with a little strength/skill session after

For Time
15 Thrusters 105/70lbs
10 HSPU
20 Front Rack Lunges 105/70lbs
10 HSPU
15 Thrusters 105/70lbs
10 HSPU
20 Front Rack Lunges 105/70lbs
10 HSPU
15 Thrusters 105/70lbs

Extra work for quality
3 Rounds Max Inverted Barbell Rows Rest 3:00

By now you have seen or heard the details at the gym
Today is the day

The 5th Annual Bill Sheehan Turkey Sandwich 5k

Run like the wind

The main focus of the hour today is the snatch. Everyone can benefit from warming up more for this movement. Don’t save gas for the wod. Do the snatches at the percentages of your 1 rep max you found last week.

Warm up
8 Pause OHS (3-count pause)
8 Muscle Snatches
8 Muscle Squat Snatches
8 Power Position Squat Snatches
8 at the knee Squat Snatches
8 Below-the-knee Squat Snatches
8 Squat Snatches
*5 burpees or a 100m run between exercises

Strength
Squat Snatch 6×3 @ 65-75% Drop and Reset

Wod-
For Time
400m Run
15 Cleans 135/95
400m Run
12 Cleans
400m Run
9 Cleans
400m Run
6 Cleans

Warm up-
Every 2 Minutes for 8 Minutes
100m Run
8 A-frame Toe Touches
6 Push Ups
4 Pull Up Negatives (5-count)

Strength
Bench Press. This shouldnt take long to warm up to. We want to leave 20 minutes for the wod
6 Sets of heavy 4

Wod
“Steady Krueger”
10 Rounds
10 Burpees
10 KB Swings 53/35lbs

*Everyone should be sub 20 minutes on this. Are you an experienced CrossFitter I challenge you to try and do this as an EMOM with proper technique. (full extension on burpees and full extension and KB all the way overhead on KB swings)

Extra work.
Grab a rower and head outside. if you are pressed for time but want to get some of this extra work in just do what you can. some is better than none. Class is more than enough work, but if you want a little bit extra go ahead. Never save gas for the extra work. Go all out in the wods
5 Rounds
20/16 Calorie Row
Rest 3 Minutes

Warm up
3 Rounds
10 Medicine Ball Slams
10 Medicine Ball Squat Cleans
Then 3 Rounds with 95/65lbs or less
10 Hang Power Snatch*
5 Overhead Squats

5 Sets, building in weight
1 Power Snatch + 3 OHS

Wod
AMRAP 8 Minutes
12 Air Squats
3 Power Snatches 115/75lbs
*scale to weight where you do most of the snatches touch and go
*We are looking for a weight athletes will hang onto with the snatches for the first 1/2 of the workout. If the athlete cannot stay moving fast, the barbell is too heavy.

Extra work.. there will be time to do this
Every :90 for 12 Minutes
12 Toes to Bar
*scale to new raises. Looking for 1 or 2 sets on this each round. breaking up into more than 2 sets then you should reduce the reps or swtich kne raises