Teams of 2

Workout 1
9 Minutes of alternating rounds of
5 pull ups
10 Push ups
15 squats

Between workout 1 and 2 we will have you warm up to your weight for the next wod

15 Minute Amrap Wod 2
4 Alternating rounds (each person goes twice) of
3 deadlifts
4 hang cleans
5 shoulder to over head
*at the end of these 4 alternating rounds parnters complete
40 Wall balls (split as you want, one working at a time)

Wod 3- for quality movement and ultimate pump.
700/600m ski split how you want
60 skull crushers (3 sets of 10 Or 6 sets of 5 each at a challenging weight)
700/600 meter Ski split how you want
60 Barbell curls (3 sets of 10 Or 6 sets 5 of each at a challenging weight)
700/600 meter Ski split how you want
60 Bench Press (3 sets of 10 Or 6 sets of 5 each and challenging weight)

*you could use the same bar throughout and just keep adding weight for each exercise. If your partner is using way different weights you might need 2 bars.

*split reps evenly on all movements even if you have to use different weights. 30 reps each no matter how you split it

*push the weight on these movements while maintaining good form. they are not kipping curls. this in not for time BUT keep moving. When your partner is done with their weightlifting movement get right to yours. Spot each other bench and skull crushers please.

8am endurance
Teams of 3-40 Minute Amrap
Partner 1- Row 500
Partner 2- Sandbag burpee get overs
Partner 3-ski for meters
After partner 1 completes the row, all 3 partners go outside and do 10 sled pushes. down and back is 1.

9am crossfit
5 Rounds for Time
15 Hang Power Snatch 75/55lb, (34/25kg)
10 Bar Facing Burpees
15 Wall Balls 20/14lb, (9/6kg)
Rest 1:00 minute between rounds

go to games.crossfit.com to see the workout of the day
the workout of the day will be the regular class workout at
5am, 6am, 9am, 10am.
From 4pm to 6:30pm we will run heats of the workout. We will start a heat when there are a few people ready to go.

I will be grilling out again. Hot dogs and sausages this week.

Open Workout 24.2 will be announced today at 3 at games.crossfit.com
I know we have been doing a lot of burpees, but we are also programming around the open.
We will offer a couple options for workouts today. If you want to take it a little easier you can skip the strength and just do the the cardio piece at moderate pace.

If you want to keep on training like normal, and take whatever is thrown at you tomorrow, just like any other day of training do the strength and the short run/burpee workout with or without a weight vest. This is why we do crossfit all year right? so we are ready for anything on anyday.

warm up
4 minutes machine directly into 4 minutes of
5 pull ups
10 Push ups
15 squats

Then
5×5 bench press at a moderate weight

WOD 1
Run 800 slowly
row 800 moderately
run 800 slowly

OR

Wod2

12 minute Amrap (with or without a weight vest)
Run 200
10 Burpees
Run 200
15 burpees
run 200
20 burpees
and so on…..

2 Sets, Increasing Intensity
200m Run
10/10 Pendulum Lunges
10 Dual Dumbbell Push Press, light loads (just patterning)
200/170m Row

Strength
Strict Press + Push Press
Every 2:30, 4 Sets
3+5 @ 75%+ of Strict Press

We will hit the 3 Strict Press at a good tempo and then get into a dynamic dip and
drive for 4 touch n’ go style Push Press. The flow and goal here is to create a beautiful
press in a tight vertical line from the shoulder to overhead by compressing the midline
and thinkin about shortening the gap between the sternum and the belly button.
Stay tight, stay aggressive

5 Rounds for Time:
200m Run
250/215m Row
30 Air Squats
Time Domain: 11:00-15:00 minutes
Time Cap: 17 Minutes

Row Sub: 225/190m Ski Erg
Primary Objective: Achieve best overall time
Secondary Objective: Descending splits per round / increasing pace