3 Sets, For Quality
1:00 minute Cardio Choice
10 Alternating Cossack Squats
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows 3 second pull/3 second decent
:20/:20 second Single Leg Glute Bridge Hold

Workout explanation and scaling options
This workout will be as tough as you make it. Scale the strict pull ups with a band or toenail push ups, or a combo of strict then adding a band to get those last few reps. no kipping today. Pull up number decreases each round. Push hard on the machine for max intensity in this workout or back off a little bit a try to cruise through each round at a controlled heart rate.

6 Sets
3:00 minute AMRAP
*Strict Pull-Ups
50ft (15m) Dual Dumbbell Front Rack Walking Lunges 50/35lb
-Max Calorie Machine (bike, ski or row, stay on the same machine the whole time because you will be trying to increase your cals each time as the pull up number decreases)
Rest 1:30 between sets

Strict Pull-Ups
Round 1: 18/12
Round 2: 15/10
Round 3: 12/8
Round 4: 9/6
Round 5: 6/4
Round 6: 3/2
Machine Scales: Choose any today

Strict Pull-Ups:- lets stay on bands or toenail pull ups today to help with strict movement.

• Initiate the pull-up with lats and shoulder blade movement, avoiding starting the movement at the elbow.
• Scale: Consider scaling to strict banded pull-ups or toenail spot pull-ups.

Extra work
3 super sets
20 alternating arm db curls
10 skull crushers with ez curl bar straight into
20 close grip benchpress with the same ez curl bar

3 minutes machine the
2 Rounds with PVC
20 pass throughs
20 around the worlds
10 OHS

Warm up

“Barbell Primer”
3 Sets, Starting @ 45/35lb, 20/15kg
High Hang Snatch Pull + High Hang Power Snatch
Hang Snatch Pull + Hang Power Snatch
Hang Squat Snatch + Overhead Squat
Snatch + Hang Snatch + 2 Overhead Squats

Snatch Complex
Every 2:00 minutes, 6 sets, complete the following:
1 Snatch + 1 Hang Snatch + 2 Overhead Squats
Start @ 70% of 1RM and increase to a “Heavy” for the Day

Wod
Every 2:15 minutes, 6 Sets
6 Power Snatch
8 Toe to Bar
10 Thrusters
Load: 95/65lb

Primary Objective: Compete each set in under 1:45 minutes
Secondary Objective: Descend pace across all sets, looking to keep set 1 to set 6 within
10 seconds of each other.

Athlete Notes + Workout Strategy:
The focus today will be to hit the 6 Snatches as touch and go reps before tackling a
quick set of 8 Toe to Bar then working back to the barbell for an unbroken set of 10
Thrusters. If we are looking at this in terms of how long each movement should take we
are assuming that each is to be done in under 30 seconds with our faster athletes
pushing to finish each set within the minute. The need to maintain pace, technique and
speed is the primary objective, so even reducing the reps by 1 on each movement would
allow for greater consistency and the ability to hit the intended stimulus.

Sunday Funday- Partners

Wod 1-10 Minutes amrap split how you want
Row 600
14 Burpees
24 wall balls

Wod 2- For time
3 Rounds
Run 400 together
42 KB swings
24 Pull ups
*have your barbell ready and off to the side because you are going
Straight into
60 Deadlifts
50 power cleans
40 Shoulder to overhead

All cardio for endurance today
teams of 4- 40 minutes
P1- run 400
P2 ski
p3 row
p4 bike
Switch when partner 1 gets back

9am
12 minutes amrap
15 Power Cleans, 135/95
12 Front Squats, 135/95
9 Push Press, 135/95

Rest 5 Minutes
then
10 minutes
75 Double-unders
50m Dumbbell Farmer’s carry
25 Sit-ups

The last Friday Night Lights of the season. Let’s make it the busiest and celebrate another year of the CrossFIt Open!
Wod is listed at games.crossfit.com
5am,6am 9am and 10am classes will be doing the workout during class

For the night classes we will start running heats of the open Wod at 4. Come out, get warmed up, and we will put you in heat when you are ready.

I will be grilling out some burgers and hot dogs/sausages maybe even some steak. Stop out even if you are not doing the workout.