Active Recovery WOD

800m Row then 3 rounds of:

10 Sit Ups
10 Glue Bridge
20 Calorie Bike

600m Row then 3 rounds of:

8 Dumbbell Bench Press
8 Dumbbell Seated Press

Skill

Snatch

On The Minute x 8

1 Power Snatch + 1 Overhead Squat

Set 1 @ 40%
Set 2 @ 45%
Set 3 @ 50%
Set 4 @ 55%
Set 5 @ 60%
Set 6, 7 & 8 @ 65%

Strength

Front Squat/Back Squat

On the 2min 30sec x 6

Set 1 - 2 Front Squats
Set 2 - 3 Back Squats

@ 91% of Front Squat 1 rep max

WOD

Strength

Deadlift

6 sets of 2 - 6secs up, 6 secs down

Set 1 - 45%
Set 2 - 50%
Set 3 - 55%
Set 4 - 55%
Set 5 - 60%
Set 6 - 60%

WOD

CrossFit Open 20.1 WOD

10 Rounds For Time of:

8 Ground To Overheads (95/65lb)
10 Bar Facing Burpees

Time Cap: 15mins

Active Recovery WOD

5 Rounds Not For Time

50ft Dumbbell (left, front rack) Overhead Walking Lunge
10 Sumo Deadlift High Pulls
50ft Dumbbell (right, front rack) Overhead Walking Lunge
10 Box Step Ups

Skill

Clean Complex

On the 1min30sec x 6 sets

1 Clean Pull (from the ground)
1 Power Clean
1 Squat Clean

Set 1 @ 60%, set 2 @ 63%, set 3 @ 66%, set 4 @ 69%, set 5 build, set 6 build

Strength

Front Squat/Back Squat

On the 2min30sec x 4 Sets

Set 1 - 2 Front Squats
Set 2 - 3 Back Squats

@ 88% of Front Squat 1 Rep Max

WOD

Strength

Bench Press

5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%

Super Set w/ 10 GHD Sit Ups or 10 Abmat Sit Ups

WOD