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

Wod 1-
12 minutes total- Clock does not stop- 4 minutes at each of these stations- split work however you want- If there are more than 9 teams we will start at different stations

Row for calories
Wall ball for reps
Farmers Carries for reps- each 100 feet counts as 1 rep

Wod 2-

7 min AMRAP- split the work however you want
21 Thrusters 95/65
21 Burpees

Wod 3-

5 minutes, as many reps as possible.Kettle bell swings

8am 9am
Endurance-
This is the week.. The Bill Sheehan Turkey Sandwich 5k. Although it might look different this year. The show must go on. We will be running a 5k Thursday morning. Check the board at the gym for details.
With that being said today will just be running.
New Runner- 20 Minutes at slow pace
Not so new runners- Try to hit a 30 to 35 minutes run at a very comfortable pace.
OR
8-10 400m repeats

9am and 10am classes
Wod 1
AMRAP 6 Minutes x 4
15 Box Jump Overs 15 DB Front Squats
Max Calorie AAB in remaining time
Rest 2:00

R2: 20/20 reps
R3: 25/25 reps
R4: 30/30 reps
DBs: 50s/35s
Box: 24/20”

Rest 5 Minutes
Wod 2
2 Rounds
:60 Seconds Burpees to 6″ Target
Rest 2:00
:45 seconds Burpees to 6″ Target
Rest 2:15
:30 Seconds Burpees to 6″ Target
Rest 2:30
As the working time shortens, increase your pace. Goal is to repeat your rep count from round to round.

Every 3 Minutes for 9 Minutes
12 good mornings with empty bar
9 Burpees
Slow 100m run intervals in remaining time

Strength

Snatch Grip Deadlift
4×3 @ 80-100% 1RM Snatch
*you might not know your 100 percent. work towards that today. this is more of skill session

Wod- **Doubles can count for the double challenge today.
5 Rounds
50 Double Unders
20 DB Snatches 50/35lbs (alt)

Scaling
Scaling: – The goal for both movements to be done fast and as close to unbroken as possible, where the athlete is only limited by their fitness. Single unders are appropriate as well.