A) Front Squat; 3 @ 60%, 3 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+ (go for heaviest of the day)

B) 20min EMOM

min 1 – 10 Front rack lunges (alternating) (135/95)

min 2 – 9 ring dips

Skill: 15 min Rope Climb review/practice

*If they have rope climbs, have them try for 8-10 climbs in 15 min*

WOD: 4x AMRAP 3; 1 min rest

9 Air Squats

6 Situps

3 Wall Walks

**Please spend lots and lots of time on technique – there will be plenty of time!**

Oly: Touch and Go Power Snatch @65-70%

3 Reps every minute for 6 minutes

WOD:

CrossFit Open Workout 14.1

AMRAP 10 minutes

A) Power Snatch; E90sec x 5rds 3 @ 80%

B) CF Metcon

C) 3RNFT; 20 ghd sit ups 10 weighted ghd back ext.

D) 2 x max plank hold (hands not elbows)

Skill: 15 mins to build to a heavy 3 Push Press

WOD: 3 Rounds for time

10 Burpee Board Jumps

15 DB Push Press (35-45/20- 30)

400m run

Score is PP weight + time

Skill: 250M Row For Time/Leaderboard

WOD:

21 - 15 - 9

Sit Ups

Thrusters (95/65#)

Directly into:

15 - 12 - 9

A) Power Clean; E90sec x 5 rds, 2 @ 85%

B) Strict press; E2MOM 6min (3 sets) 5 reps @ 70-75% add 2 – 5# to last week.

C) 5rds for time, sub 11min target, but no cap.

WOD:

Teams of 3 – 1 person working, 2 people holding

6 minutes at each station

2 minutes rest/transition

Station 1: Max Sledge Slams – other teammates planking

A) CF Metcon

B) Front, and back lever progressions, and practice.