Going to try and save your hands from ripping this week. The open starts Thursday.

Warm up together. Partner row. 1500m. Whenever you switch spots give a fun fact about yourself! If you don’t have one I’ll be sure to make one up for you.

Strength- back squat

Sets is heavy 3’s. Build to a one rep max of you’re feeling it. Next week its back to high reps.

WOD

10 min Amrap
30 doubles (50 singles)
6 Thrusters (135/95)
6 Bar Facing Burpees (jump over your bar)

Gym is open for open gym during these classes. come in and get work done!

8 AM endurance
Run 800 warm up
200X6 Sprints (Sprint 200 from the far bus to the front, rest is walk back, sprint again.. walk back… do this 6 times, be sure your warm before this so you dont pull a hammy)
Then walk back to the gym after last sprint, rest 2 minutes and do
400X4  90 seconds rest between
800X2  2:00 between.

9am Mobility with Tanya

10am Crossfit Wod without a barbell.

Strength-Front squat
Heavy 3’s
3,3,3,3,3,3+ Warm up to your working weight. 80 percent or higher of your max

Wod
21-15-9
Dumbbell thrusters 50/35
Bike cals
burpees to a 6 inch target

Strength
Squat cleans or power clean
3,3,3,3,3,3
Base percentages off of what you can touch and go on this weight. work up to your first heavy set

Wod

15 minute time cap
1000m row
100 Kb swings 55/35
max reps of cleans at 225/155

Score is cleans

Strength-
Bench Press
Don’t skip bench press….

Wod 1
7 minutes as many rounds as possible
7 power snatch 75/55
4 bar muscle ups (sub 7 pull ups or 7 ring rows)

Rest 3 minutes

Wod 2
7 minutes- as many rounds as possible
7 shoulder to overhead 75/55
7 over the bar burpees