8am Endurance-
8 Minute partner row, switch every minute. fast transitions.

rest 5 minutes

25 Minute amrap
Up the ladder, set your bike and rower right by each other. Split the work however you want!
1 Bike Cal
1 Row Cal
1 Burpee
Next round, 2,2,2… next round 3,3,3 and on and on and on and on

9am Mobility

10am 30 minute time cap.
Teams of 2 or 3
100 Rower Cals
100 Slam ball over the shoulder
100 wall ball
100 Bike cals
100 wall ball
100 slam ball over the shoulder
100 rower cals

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