10 Minute barbell warm up

Then
10 Minutes Emom
2 Clean and jerks
you can start at 60 to 70 percent and move up, but this shouldnt end up as a two rep max.

*take time between the strength and wod to get some reps of whatever gymnastics movement you are doing for this work. You want your shoulders ready before you jump up on that bar

Wod
“Just Enough”
6 Sets, For Max Calories
3:00 minute AMRAP
50 Double Unders
4 Dual Dumbbell Power Clean
4 Dual Dumbbell Step Overs 24″/20″
4 Burpee Bar Muscle-Ups
-Max Calorie Echo Bike
Rest 1:00 minute between Sets
Dumbbells: 50/35lbs (22.5/15kg)

Score = Total Sum of Calories
Goal Score: 15/11 Calories Per Interval
Primary Objective: Complete the buy-in work to the calories in 2:00 minutes or less
Secondary Objective: Maintain consistent calories across or increase the calories from
set 1 to set 6.

Athlete Notes + Workout Strategy:
This workout is meant to have a small rep scheme in order for you to hold a good pace,
get the work done quickly and then move onto the Bike and hit a good strong,
sustainable pace. The goal here is to have 1:00 minute on the bike and try to hit 15/11
Calories in the remaining time. This workout is 6 sets deep, so do not get baited into
going out too hot today on this one.

Partners
Wod 1
9 Minute Amrap
50 cal row
10 sb over box
40 cals
10 sb over box
30 Cals
10 sb over box
20 Cals
10 sb over box
10 Cals


Wod 2
12 Minute Amrap
Wall ball
Power clean
burpee over your bar
*this is a ladder starting at 2,2,2 and increasing by 2 reps every round. The first rounds will go quick. the strategy for splitting the work will change. You are most likely not going to split 2, 4, or 6 reps of any of the movements between 2 partners

Wod 3
6 Minutes amrap
5 Pull ups
10 push ups
15 squats
Directly into 6 Minutes for both partners to find a one rep max shoulder to overhead. Bar starts from the ground not the rack.

8am Endurance
Teams of 4
40 Minute Amrap
Everybody start at a station
Rower
Bike
Burpees
Run 400

When your runner comes back, switch stations
Run goes to row
Row goes to bike
Bike goes to burpees
Burpees go to run

SATURDAY 9AM WILL BE WEIGHTLIFTING ONLY TAUGHT BY COACH NICOLE

There is no CrossFit class at 9am this week. only weightlifting. Jump in and work on your technique

2 Sets, For Quality
30 second Jump Rope
3 Tall Muscle Cleans
3 Front Squats
8 Barbell Good Mornings
5 Behind Neck Strict Press
10 empty bar deadlifts
20 second Bridge Hold
20/20 Second Side Plank

We’ll let you load a little weight on the bar then we will start the 20 minute clock.
Strength Test
Take 20:00 minutes to Establish
1RM Deadlift

Wod

Conditioning
“Slinky”
5 Rounds for TIme:
3 Wall Walks
5 Squat Clean
50 Double Unders
5 Shoulder to Overhead
Barbell: 155/105lb, 70/48kg
Time Domain: 9:00-12:00 minutes
Time Cap:15 Minutes
Score: Time

Primary Objective: Complete the workout in the time domain.
Secondary Objective: Focus to complete each movement in under 45 seconds which will
keep us under the time cap of 15 minutes.

Stimulus: Barbell Conditioning / Battery Work
Athlete Notes + Workout Strategy
Having the time domain of 9:00-12:00 minutes means that we are looking to complete
each round in somewhere around 2:00-2:30 minutes. In order to do this we would be
looking to complete each movement in that range of :30-40 seconds per movement. We
will need to focus on transition and how we move from one station to the next. Ideally we
move right from the wall to the bar and work there to complete 5 quick singles on the
barbell or even push from a quick set of 5 TnG reps before hitting an unbroken set of 50
double unders. We will then need to clean the barbell up to the shoulder before hitting
another unbroken set of 5. The weight today should challenge you, but absolutely not stop
you in any way. Your heart rate will likely spike with each movement, but managing that
and working to breathe more on the Double Unders and Wall Walks is key today.

Scaling

Level 2:
5 Rounds for TIme:
3 Wall Walks
5 Squat Clean
30 Double Unders
5 Shoulder to Overhead
Barbell: 115/75lb, 52/34kg


Level 1:
5 Rounds for TIme:
3 Wall Walks to 20’’ From Wall
5 Hang Power Clean
50 Single Unders
5 Shoulder to Overhead
Barbell: 75/55lb, 32/25kg


Masters 55+
5 Rounds for TIme:
3 Wall Walks
5 Squat Clean
30 Double Unders
5 Shoulder to Overhead
Barbell: 95/65lb, 43/30kg

Weightlifting warm up. go through power movement of snatch and clean

Weightlifting Test-Day
10:00 minute EMOM
1 Power Snatch, Start @ 70% of 1RM
10:00 minute EMOM
1 Power Clean, Start @ 70% of 1RM

For the Power Snatch we are looking to start at 70% with the focus on building by around
5-10lb each set and ending with a max weight for the day on the 10th minute. Some
athletes will get to a heavy max weight earlier on in this workout, so the goal here would
be to get to a heavy, then drop 10% and hit the remaining reps at 90% of the heavy for
the day.
We will do the same with the Power Clean today loading from probably close to where we
ended with our Power Snatch with possibly slight adjustments and then build from 70% of
our Power Clean in the same fashion up to a Heavy for the Day.
This is a fun style weightlifting day that can be adapted for competitors to newbies alike.
For those new to lifting and a little fearful of the barbell, have them work at light loads for
3-5 reps at a time and just really reinforce form and work from the hang position today to
really dial in extension through the hips.

Gymnastics Skill / Re-Test
10 Rounds, For Time:
7 Chest To Bar Pull-Ups
Score: Time
Cap: 10:00 minutes
For this test today, you MUST rest after each round of 7 Chest To Bar Pull-Ups. Your goal is
to accumulate the 70 reps as quickly as you can but they must be completed in sets of 7
reps