We will be hitting cleans twice this week. The CrossFit Open is next week. register for it at games.crossfit.com
It’s a lot fun. We will be explaining the crossfit open more throughout the week.

Warm up
Barbell warm up

Strength
10 minute EMOM
2 Power Clean and Push Jerks @ 70%

After the EMOM will have time to go over gymnastics positions on the pull up rig. This is a time for newer athletes to practice these skills and for advanced athletes to warm up for the workout. Everybody, no matter how long you have been doing this, can benefit from practicing fundamentals.

Wod

9:00 minute AMRAP
6-9-12-15… Thrusters, 95/65 (43/30 kg)
9 Chest to Bar Pull-Ups
12/9 Calorie Row

Primary Objective: Get into the round of 18 Thrusters. The focus is to find a weight that
we can move unbroken through the round of 12 with.
Secondary Objective: Complete each round on the rower in under 45 seconds. Too many athletes will get consumed by trying to maintain big sets on the chest to bar, but
work with the style we have lately and just work to jump up quicker even if that means
smaller sets.

Warm up
4 Minutes cardio
Into
2 Rounds
1:00 banded glute walks
15 good mornings
10 empty bar deadlifts. add a little weight second round

Take time to build to starting deadlift weight
Then
Strength
Deadlift
Every 3:00 minutes, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 5RM

Wod

6 Rounds
6 Dumbbell Burpee Power Cleans
36 Double Unders
Directly into
4 Rounds
12 Dual Dumbbell Deadlift
12 Lateral Burpees Over Dumbbells
Dumbbell Load: 50/35lb

Time Domain: 11:00-15:00
Time Cap: 16:00 minutes
Primary Objective: Complete each segment in under 8:00 minutes
Secondary Objective: Maintain unbroken movements throughout

Teams of 2

Wod 1- 10 minute amrap- alternating rounds- good little warm up workout
5 pull ups
10 push ups
15 squats

Wod 2-12 Minutes Amrap
Split how want
400 M Row
10 Power Cleans
10 shoulder to overhead
**** add 3 Power cleans and 3 shoulder to overhead every round

Wod 3-
10 Minutes amrap-split how you want
20 Burpees over your bar
6 rope climbs

8am, teams of 5 waterfall style, 2 minutes per station, until each person has gone through 5 times
This will take the entire hour, don’t be late. we are starting as soon as we can.
Station 1-bike
station 2- row
station 3- ski
Station 4- Sandbag throw over box, then burpee box step over/step down
Station 5 rest

9am crossfit

2 Rounds with a Partner for Time
800m Row
50 Burpees to Target, 6 inch above reach
50 American Kettlebell Swings
50 Goblet Lunges

Warm up
On the board

Strength
Weightlifting
Every 2:00 minutes, 5 Sets
2 Hang Squat Snatch
Starting @ 70-75% of 1RM Squat Snatch and Increasing to a heavy double for the day

Wod

5 Rounds for Time:
15 Toes to Bar
12 Overhead Squats 95/65lb, (43/30kg)
9/7 Calorie Echo Bike
Rest 1:00 minute between rounds

Time Domain: 11:00-15:00 minutes
Time Cap: 18:00 minutes
Primary Objective: Complete each round in 2:00 minutes or less
Secondary Objective: Consistent pace or slightly descending across all 4 rounds