Weightlifting Warm up
Then
10 minute EMOM
Alternating Minutes minute 1: Hang Squat Cleans
minute 2: Submax Unbroken Set of SHSP

Hang Squat Cleans
Set 1: 5 Reps @ 65-70%
Set 2: 4 Reps @ 70-75%
Set 3: 3 Reps @ 75-80%
Set 4: 2 Reps @ 80-85%
Set 5: 1 Rep @ 85-90%
Strict Handstand Push-Ups : Ideally choose a number that is about 40-50% of your max
unbroken Strict Handstand Push-Ups

Wod For Time
*if you haven’t done back rack lunges in awhile be careful. you don’t want to be too sure. Goblet back lunge is also a good alternative
30 Toe to Bar
20 Back Rack Reverse Lunges
20 Toe to Bar
20 Back Rack Reverse Lunges
10 Toe to Bar
Load: 135/95lb

Teams of 2- Split how you want

Wod 1-
10 Minutes
Row 400
14 bench press (spot each other)

Wod 2-
12 Minutes-
P1 Run 200m
P2 Works on this complex
-5 Deadlifts
-7 hang power cleans
-9 Shoulder to overhead

Wod 3- For time
40 Wall Balls
60 Burpees
40 wall balls

8am
40 Minute Amrap
Teams of 3
Move through the machines
60 Cal bike
60 Cal ski
60 Cal row
*every time you finish a machine do 30 sandbag cleans over the shoulder

9am Crossfit
5 Rounds for time of:
15 Bar-facing Burpees
10 Toes to bar
Directly into
21-15-9 reps for time of:
Kettlebell Swings, 70/53
Calories bike

The CrossFit Open Starts today! What is the CrossFit Open?
Here is a short explanation.
Yesterday at noon, CrossFit headquarters released the first of 3 Crossfit Open Workouts. CrossFit gyms all over the world will be doing this workout today. We will be doing the workout as the class workout at 5a, 6am, 9am and 10am. then we will run heats of the workout for Friday Night Lights from 4pm to 7pm
If you register for the open at (you don’t have to register but its a lot of fun so you should)
games.crossfit.com
a classmate or coach will be your judge for the workout tomorrow. They will count your reps for you and hold you to the basic standards of the movements. They will record your score on paper then you will enter your score in online. I go in and verify that score and you get to see where you stack up against people all over the world in your specific age/proficiency group. There are beginner, scaled, and RX divisions so you can participate no matter your skill level.

You’re doing the workout anyway, you might as well sign up!

Warm up on the board.
Tomorrow is the open so we will be working just a cardio piece today


Every 12:00 minutes, 3 Sets
1.1/1k Echo OR 500/425m Row Erg OR 450/390m Ski Erg
800m Run
1.1/1k Echo OR 500/425m Row Erg OR 450/390m Ski Erg6