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"CrossFit"
Warm up
Mikes choice
Skill
Matts choice
WOD
3 rounds
50m walking lunge
50m sprint
15burpee
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Warm up
Melanies choice (if no Mel then Tiffs choice)
Skill
Kettlebell snatch
WOD
2 rounds
1200m run
36 pull ups
63 kb swings
Warm up
coaches choice
Skill
Walking hand stands or whatever handstand level you are at
WOD
21,15,9
push press (155/95) scale as needed
Pistols (alternate legs)
Warm Up
100 double under
Skill
seated box jump 7 reps go high
WOD
3-3-3-3-3 Squat clean (partner up)
Warm UP
Jakes Choice
Skill
Split Jerk (light weight)
WOD (30min cap)
7 burpee
14 push ups
21 kb swing
Warm up
400m row
30 GHD back extension
Skills
Muscle snatch
WOD
3 rounds for time
7 snatch (135/75)
21 burpee pull up
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Warm up
10 minutes of open gym.
Skill instructor choice
WOD
20 minutes AMRAP
5 Handstand push-ups 10 1-legged squats 15 Pull-ups
If you are short on any of the skills listed then please use today to practice the skills involved.
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35 medball burpee
35 kb swing
WOD (30 minute cap) Early AM classes warm up, set up and go.
5 rounds
400m run
45 abmat sit ups
15 deadlifts (250/135) scale as needed.
Post WOD
Full body recovery, hydrate and stretch
Warm up
800 m run
SKill
Work your push jerk with a light weight or empty barbell for 5-7 min
WOD
3-3-3-3-3-3-3 Shoulder press
Partner up, grit your teeth and try to hit your 3RM today with great form.
Also take 3 minutes rest (no more or less ) between sets.
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