Last 3 weeks of using our sheets for strength. We will still be doing strength work after this, just a different format.

Warm up.
5 Minute row
40 Pass Throughs
30 OHS with a PVC Pipe
Grab a bar
20 ohs with an empty bar

Strength- Back Squat- Add 10 pounds onto the number you have been using the last 4 weeks, use 90 percent of that with the percentages below.
5x 40%, 5X50%, 3×60%, 5×75%, 5×80%, Amrap at 85%

Here is a little excerpt  about overhead squats straight out of the Crossfit Journal. If you don’t have this movement, you are not going to learn it with a loaded bar.
“Start only when you have a strong squat and use a dowel or PVC pipe, not a weight. You should be able tomaintain a rock-bottom squat with your back arched, head and eyes forward, and body weight predominantly on your heels for several minutes as a prerequisite to the overhead squat. Even a 15-pound training bar is waytoo heavy to learn the overhead squat”

Wod- Crossfit Benchmark Wod “Nancy”
*if you cant overhead squat, at all, thats ok, we will switch this to front squats. still want you to get a workout in. If you can overhead squat.. but just with and empty bar.. use the bar.
Nancy
5 rounds for time of:
400-meter run
15 overhead squats

Mix in some Tampa Bay games practice- have equipment ready and be warmed up 10:15
TEAMS OF 2
6 Minute Amrap

40 Deadlifts (Elite 315/205) (RX 225/155) (Int/Mas 185/135) (Novice 135/95)
40 Wall Balls (Elite/RX 30/20) (All others 20/14) Target Height: 10/9
40 Dumbbell Power Cleans (Elite 70/50) (RX/INT/Mas 50/35) (Novice 35/25)
40 Box Jumps (Elite/RX 30/24) (All others 24/20)
40 Dumbbell Thrusters

In the Tampa Bay Games you are working in pairs of 2 on this wod anyway.

Wod 2- 10 Minutes Amrap- Teams of 2

10 Min AMRAP

Buy In:  500m row

30 Synchronized Dumbbell Snatches (Elite 70/50) (RX, Int, Mas 50/35) (Novice 35/25)

20 Bar Muscle Ups – one athlete works at a time (Int/Mas Pull Up) (Novice Ring Row)

30 Synchronized Burpees

20 Bar Muscle Ups

Wod 3
10 Minute Amrap- Split work however you want
20 Dumbbell squats
20 Dumbell push presses or push jerks
100 feet walking lunge with both dumbbells. one partner carries both, can switch whenever you want!

Endurance-8am
Running Today!
200m, 200m 200m rest 60 seconds between
800m. Rest 2 Minutes
1 Mile, rest 3 minutes Push it on this mile!
800m rest 2 minute
200m,200m,200m,  rest 60 seconds between

9am Mobility

10am partner wod or teams of 3
800m Run Buy In both run.
Then split
100 Rower Cals on the rower, 50 wall balls
80 cals, 40 wall balls
40 cals, 20 wall balls
80 cals, 40 Wall Balls
100 cals, 50 wall balls
Buy out 800m Run, both run

Feeling like a beast- Do your calories on the bike! It will take almost the whole hour

5 Minute bike
Grab a bar for clean practice

0-2  8 Power Position Power Clean
2-4  8 Hang Position Squat Clean
4-6  6 squat cleans from the floor

20 Minutes to find you max of this this complex
1 squat clean starting from the floor
1 Hang  clean (squat or power)
2 Front squat
*can NOT drop the bar to reset

Wod-
4 Rounds for time
10 Power cleans 155/105
5 Push Jerk or push press 155/105
Run 200
2/1 Rope climb

Backwards day today, Starting with a wod

Take 10 Minutes to build up to your Deadlift working weight for the wod.