10 Minute partner bike, Its a race if you want it to be….. switch every minute
Shoulder warm up EMOM With an empty bar
0-2 Minutes 10 Strcit Press
2-4 Minutes Push Press
4-8 Minutes Push Jerk

Strength
Strict Press
5×40% 5×50% 3×60%
5×75% 5x%80
Then As Many Reps As Possible at 85%
*Remember these percentage are based off 90 percent of your 1 rep max. The sheet will make it simple, put your sheet in the book when you are done

Wod
4 Rounds For Time
10 Shoulder to Overhead 155/105
10 Burpees Over your bar
10 Toes to Bar

Warm Up-
30 Perfect air squats with a 1 second hold at the bottom
Run 400 With a partner and a wall ball
30 Partner wall balls

GRAB A PERCENTAGE SHEET AND START FILLING YOUR NUMBERS OUT

Strength is back squat.
5×40% 5×50% 3×60%
5×75% 5x%80
Then As Many Reps As Possible at 85%
*Remember these percentage are based off 90 percent of your 1 rep max. The sheet will make it simple, put your sheet in the book when you are done

Wod
100 Double under buy in
50 Wall Balls
20 Slam Balls
50 Wall Balls
100 Double under cash out.

Wod 1 Partner wod 10 minute amrap
2 Wall Balls
2 Synchronized Burpees
2 Wall Balls
2 Synchronized Burpees
4 wall Balls
4 Synchronized burpees
4 wall balls
4 Synchronized Burpees
6,6,6,6
8,8,8,8
10,10,10,10
and on and on and on

Sickness——–Wellness——-Fitness
That’s “health” summed up in 3 areas… Almost everything you do falls on that line somewhere. Eating like crap? You are going to suffer the consequences of that.. all the problems that come along with that… that will push you towards sickness.

When you are fit you have an extra layer of protection against sickness.

For example, a blood pressure of 160/95 is pathological, 120/70 is normal or healthy, and 105/55 is consistent with an athlete’s blood pressure; a body fat of 40% is pathological, 20% is normal or healthy, and 10% is fit.

If you are fit… you have to drop back to normal (healthy) before you get sick.
READ THIS!
https://www.trebelwellness.com/trebel-health-continuum.html

Warm Up
1 Mile run. nice and easy

Review deadlifts with 10 pound weight on your bar
Strength
4 sets of 7 Deadlifts at 60 percent, more of a warm up for the workout.

Wod- Four D’s
Deadlifts, Doubles, Dumbbell Thrusters, and Doom (bike)
14 Minutes Amrap
8 Deadlifts 225/184
30 Doubles
8 Dumbbell Thrusters
8 Calories of doom on the bike

Don’t forget what your CrossFit heroes are doing to get where they are. They earned those spots.
https://breakingmuscle.com.au/au/fitness/do-you-have-what-it-takes-to-go-to-the-crossfit-games

Warm Up
500 Meter Row
30 OHS with a pvc
Grab an empty for
0-2 minutes 5 power position snatch
2-4 minutes 5 Hang Snatches
4-6 Minutes 5 Full snatches Or power plus overhead squats

Strength
Take 20 minutes to build up to a heavy 3 rep (dont put the bar done) max hang snatch, power or full or a combo of both
sets would like
3,3,3,3,3,3 Starting at 40 percent and going up by 10 percent each one until the last set

Wod 1-
7 Minutes
7 snatches (from the ground) 135/95
7 Rower Cals or 7 bike cals

Rest 4 minutes

Wod 2
7 minutes
7 Front squats (same weight as above)
7 Burpees over your bar