Same warm up as all week

Strength- Power Snatch
30 minutes to build up to a heavy 3 reps.. You can reset between reps, but don’t take longer 5 seconds.
You should be sweating and practicing with and empty bar before you think about weights on. If you go through this in less than 30 minutes you went way too fast.

Wod- Isabel
30 Power Snatches for time 135/95

*we will run through this wod twice- partner with someone and count their reps/encourage them. Then switch and they can count for you.

Warm up- same as monday. same all week.
Your strength work is very important. Don’t rush through it. Do 4-5 warm up sets at light weight. 3 reps should be very heavy. The only exceptions are injury or if you are new and learning technique. Technique before heavy weights… When you have your technique go heavy during strength. The more muscle you have the more fat you burn. Yayyyyy Science!

Strength-
Bench Press- 5,5,3,3,3,3,

Wod-
Helen-
3 rounds for time
400m Run
21 KB swings 55/35
12 Pull ups.

Go all out on this wod- you get out of it what you put into it.

All named wods this week!! This week is a test a week! We will be redoing these wods in 8 weeks. It’s the holidays… “I’m busy” is not and excuse. Everyone is busy. It’s time to get comfortable with being uncomfortable. Believe in the system, do the wods with the class. This is difficult but rewarding. Easy doesn’t work when it comes to being the best the version of you. The best way to be good at CrossFit is to do CrossFit.

Warm up- Same warm up all week
Row 500
Then 2 rounds-
20 squats
10 Push Ups
10 pull ups (strict) or ring rows
20 double unders or attempts

Strength-
Back squat- 5,5,3,3,3,3

Wod-

Karen- 150 wall balls for time

*** Partner up with someone- we will run two rounds of this wod. You count for your partner, then your partner can count for you. Full Depth, hit the target.

Sunday Funday- Teams of 2-

Wod 1- 8 minute Amrap
4 minutes on the rower for calories-split work how eve you want
4 minutes of wall balls-split work however you want*there are only 6 rowers, half the teams start on wall balls half the teams start on rowers. score is Calories plus wall ball reps

Wod 2- 7 minutes amrap
Run 800m, with remaining time do as many reps as possible of Clean and Jerks 135/95

Wod 3- 12 minute amrap
10 Kettlebell swings
7 Burpees

*one partner does the amrap the other partner runs 400m, when the runner gets back you switch. Score is rounds

Endurance at 8am
Mobility at 9am
Bootcamp at 10am

Endurance

200m,200m,200m,200m Rest 60 seconds between these.. fast pace
400m,400m, Rest 90 seconds between
800m, 800M rest 3 minutes between
400m,400m rest 90 seconds
200m,200m,200m,200m rest 60 seconds between.