Wod for Friday will be at games.crossfit.com at 8pm tonight… 18.3 here we go!!!!

Warm Up
400m Run Slow…
Then together 6×100 Sprints down the side of the building. we will run groups so everyone gets equal rest
Gradually pick up the pace, DON’T FALL!

THEN-
Grab an empty bar
Snatch review with overhead squats
0-2 Minutes  6 Power position power snatch
2-4 Minutes 6 Hang position power snatch
4-6 Minutes 4 Snatch from the shin then add 4 overhead squats

Strength
Option A-
5 sets of 3 power snatches adding an OHS to your last rep
Option B
5 sets of 3 Snatches building up to 90 percent
***********if you finish early hop on a bike or keep practing with light weight

Wod- BE Ready by :40 After

14 Minute Amrap
7 Box jumps
14 KB swings
200 M run

Warm up
800 M Sandbag run with a friend
30 Squats
20 Strict Pull ups

Strength
10 Minutes EMOM- Squat clean
Option A: 1 squat clean every minute on the minute, build up to a HEAVY SQUAT CLEAN
Option B: 3 Power cleans on the minutes add a squat at the end- Moderate weight (if you are saving it for the open this is the best option)

Wod
4 Rounds
40 Doubles
5 Heavy Squat cleans (heavy for you, there is no rx today)
200 M Sandbag run

Warm up-
5 Minutes Bike
30 Passthroughs
20 air squats with 2 second hold
10 Empty bar presses
6 Minute group emom presses review
0-2 Strict press
2-4 Push Press
4-6 Push Jerk

Strength
6 sets of 3 push press (from the rack)
Build up to 80 or 90 percent of your max

Wod-
4 Rounds
10 Chest to Bar pull ups
10 Dumbbell Thrusters
7 Bike cals (sub 10 rower cals or 200 meter run)

Accessory work
accumulate 5 minutes of holding a plank
too easy?? Accumulate 5 minutes of l-sits on rings or parraletts

LAST OPEN Attempts 9-10am tomorrow. If you need to get in any other time make PT arrangements with a coach.

It’s time to TRAIN. You should not lose your gains during the open by repeating workouts 18 times. We are deadlifting today, not normal to do on monday here but we have to program around the open.

Monday-
Warm up
Row WITH A PARTNER
3 sets each of 500m
non working partner do 20 good mornings with a pvc or or wall ball
THEN 2 Rounds
20 Weighted lunge walks
20 Push ups

-Grab a bar  AS A CLASS
3 Minutes Emom of 7 light light dead lifts

Strength
you have until 35 after the hour to build up to heavy set of 5 deadlifts.. not a 5 rep max…
How many sets will this take.. at least 5
If you finish early, hop on a bike and bike slow

Wod 1
10 Minutes
Even Minutes 7 Deadlifts 225/155 (this is 35 deadlifts at this weight, don’t be a hero.. if your back is round the coaches are taking weight off your bar)
Odd Minutes 12 HSPU or 15 Push ups
*if you cant complete the work in a minute this just turns into an AMRAP

Wod 2
6 Minutes
10 Cals on rower or bike
25 Double unders (50 singles or 15 double attempts)