Warm up
400 Meter Partner Run with Wall Ball, 40 Partner Wall Balls
40 Weighted good mornings (ball or empty bar)

New Strength Cycle Starts this week.
***Add 10 pounds onto your back squat and deadlift 1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can. Make notes in your chart above so you can look back at your results.

Strength Deadlift

5×40
5×50
3X60
5X75
5×80
AMRAP at 85% should be more than 5.

WOD
4 Rounds For Time
10 Power Cleans 185/135
200 meter run
5 Rings Muscle ups (Sub 7 bar muscle ups, 12 Pull ups)

New Strength Cycle Starts this week.
***Add 10 pounds onto your back squat and deadlift 1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can. Make notes in your chart above so you can look back at your results.

Warm up- quick row, 5 minutes, be ready with a bar at 5 after
Shoulder to Overhead Review Progressions
Quickly review Front Squat and strict press

Strength 1- Strict Press (ADD 5 pounds onto the max number you were working with last week)
5×40
5×50
3X60
5X75
5×80
AMRAP at 85% should be more than 5.

Strength 2-
Front Squats
2,2,2,2,2      5 sets to work a heavy double… NOT A MAX DOUBLE…

Wod-This is light and fast. Choose weights and movement appropriately.
30-20-10 reps for time of:

Dumbbell thrusters 35/25   (Kettle bells will work for thrusters as well)
Toes to Bar

Scroll for scaling options.

• CrossFit WOD 180406 Tips With Emily Abbott
• The Kipping Toes-to-Bar

Scaling

This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.

Intermediate Option

21-15-9 reps for time of:

Dumbbell thrusters

Toes-to-bars

Men: 35-lb. dumbbells

Women: 25-lb. dumbbells

Beginner Option

21-15-9 reps for time of:

Dumbbell thrusters

Hanging knee-raises

Men: 20-lb. dumbbells

Women: 10-lb. dumbbells

***Add 10 pounds onto your back squat and deadlift 1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can. Make notes in your chart above so you can look back at your results.

Warm up-

50 pass throughs
50 OHS with PVC

Strength Warm Up- Snatch Progressions
0-2 Minutes 8 Power Snatch from the power position
2-4 Minutes 6 Power snatch from the knee add and OHS
4-6 Minutes 6 Full Snatched from floor (Empty bar from shin)

Strength Snatch 25 Minutes to find a heavy double. Does not have to be touch and go but reset quickly
2,2,2,2,2,2+
***If you are working on technique use this time to do sets of 5 at a lighter weight. practice practice practice. No standing around.

Wod- Why is there 33 reps of some movements.. .Because it’s Erin Derriks 33rd BIRTHDAY!
3 Rounds For Time
11 Power Snatches 135/95
1 sled push
11 Burpees over your bar
1 Sled Push
11 Slam Balls

New Strength Cycle Starts this week.
USE YOUR PAPERS AND YOUR NUMBERS.
***Add10 pounds onto your back squat and deadlift1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can. Make notes in your chart above so you can look back at your results.

Warm up-
5 Minute bike
Review the air squat
30 air squats with a 1 second pause at the bottom.
Review the push up
25 Perfect push ups- scaling can be off a bar in the rack or from your knees. Stay planked. NO WORMING.

Strength Back Squat
5×40
5×50
3X60
5X75
5×80
AMRAP at 85% should be more than 5.

Wod 15 Minute Amrap
25 wall-ball shots
50 double-unders
25-ft. handstand walk
50 double-unders
25-cal. row

***Scaling for doubles is 75 singles (dont want this to turn into a jump rope practice time)
***Scaling for 25 Handstand walk is a 20 Second hold or 10 Strict Dumbbell Presses