Warm up-
Row 500m
50 Walking lunges
30 Bottom to bottom air squats (squat down, hold 2 seconds, shoot up and get back down to the bottom quick)

Grab a bar-
4 minute emom technique review on the push press
0-2 Minutes 15 dip drives (no press)
2-4 Minutes 10 dip– drive— press
*NO MUTED HIPS WATCH THIS VIDEO https://www.youtube.com/watch?v=hcFEcmE6WTU

*press ends directly overhead not in front of you.

Strength-
Find 3 rep max push press, from the rack
Should look something like this for sets and reps
7,7, warm up 5,5, (lighter) 3,3 Moderately heavy 3,3 as heavy as possiblle

Wod-
3 Rounds For time
Run 600m
10 Clean and jerks 135/95
2 Rope climbs

Tuesday…
Warm up.. it’s going to be a cold one folks.. Lets do 1000m on the rower.
Grab your favorite bar!
Its squat clean complex warm Up
0-2 minutes  5 power position squat cleans
2-4 minutes 5 hang from the knee squat clean PAUSE then push Jerk
4-6 Minutes 5 Power cleans from the shin, two jerks

Strength 10 Minute emom. slowly build up. This is the wods wars complex
1 Clean from the floor (squat or power)
1 Hang clean (squat or power)
1 Front Squat
1 Shoulder to overhead.

Wod 12 mintues
7 Front Squats (bar starts on the floor for first rep) 205/145
9 hand release push ups.

Simple and elegant.. like Joe

Final Open Attempts between 9-10am. Other than that make arrangements with a coach. No attempts after 4pm.

Warm Up-
Slow 800m Run.
Then 30 Air squats- Bottom to bottom.. that means————-Squat, hold it there for 3 seconds, shoot back up quick and back down. We will do this as a class

practice Sumo Deadlift highpulls. Review as a class. 8 on the minute for 3 minutes. Lightest weight possible
Pay attention to how you are lowering the bar.. lower to hips first, then bend knees and hips to get to ground

Move your bar to rack and get ready for

Sets 8 back squats
8,8,8,8
warm up to 70 percent.. that will take a few sets, your first WORKING set should be at least 70 person

Wod
5 Rounds
10 Sumo Deadlift High pulls 115/75 (Dont be a hero, should be able to touch and go your first round of 10
10 Push Press Same bar, same weight
Run 200m

Smile! There are only two weeks left in the open.

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