Warm-Up:
2 Cycles Through 
:40 seconds on / :20 seconds Rotate Stations
– empty barbell Good Mornings
– Alternating Step-Ups 
– 3 Hang Muscle Clean + 3 Hang Power Clean + Alternating Front Rack Lunges in the Remaining Time
– Echo Bike

Strength
Deadlift
Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+

Workout
5 Rounds For Time
4 Power Cleans
6 Box Jumps
8 Deadlifts
10/7 Calorie Echo Bike or 12/9 Calorie Bike Erg
-Rest 1:00 b/t Set –
Barbell: 155/105lb, 70/48kg
Box 24/20
*if you were here Monday we did similar movements. Don’t worry you’ll be fine repeating them today

Level 2- Lower weight 115/85
Level 1- Lower weight and lower box, weighted step up are the sub for box jumps

Goal: 12:00-15:00

Time Cap: 17:00

Score: Sum Total Time

RPE: 8/10

Primary Objective: Echo Bike in sub 40 seconds

Secondary Objective: Unbroken Power Cleans and Deadlifts

The goal today is to keep things cyclical here and consistent on pacing. We will be working some TnG cycling reps on the Power Cleans into high box jumps and then tackling unbroken Deadlifts before hitting a hard Echo Bike to finish each set. Remember, 1:00 of rest ain’t a lot.

Recovery
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose

Warm-Up

400m Group Run

2 Sets, For Quality
30 second Tempo Air Squat (30×1) *3 seconds down, shoot up, no pause at the bottom)
15 second Ring Support Hold
5-10 Russian Push-Ups
5-7 Strict Pull-Ups pr 6-8 Jumping Pull-Ups
10-15 second Chin Over Bar Hold

Strength/skill ring muscle progressions

Workout
“Circle of Life”
For Reps:
20:00 AMRAP
16 Wall Balls
4 Ring Muscle Ups
200m Run
Wallball: 20/14lbs (9/6kg) to 10ft/9ft

Level 2
For Reps:
20:00 AMRAP
16 Wall Balls
8 Feet Elevated Ring Rows (or bar muscle ups, but then skip the ring dips)
8 Ring Dips
200m Run

Level 1
For Reps:
20:00 AMRAP
16 Wall Balls
8 Ring Rows (45 degree angle)
8 Push-Ups
200m Run
Wallball: 14/10lb, 6/4kg

Goal: 7-9 Rounds

Score: Rounds & Reps

RPE: 7/10

Primary Objective: Complete most total rounds

Secondary Objective: Ring Muscle Ups Unbroken

This workout today is flowy and consistent in style. A classic 20:00 AMRAP with the focus on consistency on the rings, unbroken Wall Balls into a smooth and steady run. We will be fighting against interference for the shoulders between the Wall Balls and Ring Muscle-Ups and then some leg interference between Wall Balls and running.

2 classes today at 8am and 9am. All Weightlifters are invited (as always) to jump into this workout on Monday.
We are going to switch things ups this year and do the Hero Workout DT.
We will do the Hotshots workout next month.

Warm up.
Machine 4 minutes
Then
Group Barbell warm up

For the workout today don’t worry so much about your time, worry about moving well and maybe adding a little more weight than usual but allowing yourself a little more rest. Your first reps should look as good as your last reps.

5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

We will have 2 classes tomorrow on Labor day at 8am and 9am

Gym Hours this weekend
Saturday 8am endurance, 9am crossfit, 9am adult weightlifting
Sunday CLOSED
Monday 8am and 9am only CrossFit. Closed the rest of the day

8am Endurance
35 Minutes
Teams of 4
Row
Ski
Burpee sandbag get overs
Run 400
Switch stations when the person gets back from the 400

9am
Warm up on board

Strength
5×5 bench
*between each set do a set of 5 to 10 strict pull ups

Wod
14 Minute Amrap
Row 250
14 Burpees over your rower
28 kettlebell swings