A) CF Metcon

B) Work on a Gymnastics weakness. (ttb, ctb, mu, pistol etc..)

SKILL: Kip Clinic, spend around 15 minutes going over the gymnastic kip and applying it to Knees to Elbows, Toes to Bar, and Pullups. Let people play around with each movement

WOD: 20/15 Cal Row

15 Jumping Pullups

Strength: Bench Press 3x5 @70-75%

15 minutes including warm ups

WOD:

Helen

3 Rounds for Time

400M Run

21 KB Swings 53#/35#

12 Pull Ups sub  Jumping Pull Ups (wrist 4-6 inches above bar)

A) Back Squat; 5 sets of 3 @ 78-80% of 1rm (try to move quickly) Add 5- 10#s to last week.

B) CF Metcon

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

SKILL: Deadlift: 2 rep every :45 sec for 12 rounds (9 Mins) @ 75-80%

WOD: 200m KB Carry (53/35) *1 KB on the carry, can switch hands whenever they want*

15 KB DL

10 KB Goblet Squats

5 KB Russian Swings

3 RFT

Skill:

Tabata of Hollow Rocks and Superman Holds

Then 10 minutes snatch review

WOD:

RX:

10-9- 8-7- 6-5- 4-3- 2-1

Toes to Bar

1-2- 3-4- 5-6- 7-8- 9-10

Power Snatch 95#/65#

 

Jesse G

Kal-BOO

100 Thrusters 135#/95#

**EMOM perform 5 burpees**

For Time

Time Cap: 45 minutes

Scaling options: lower weight  lower amount of burpees  partners switching off every minute

Score: Time

Strength: Split Jerk

Spend 8 minutes on Technique

Then 15 minutes on

3.2.2.1.1.1 (Find a 1 RM)

WOD:

CrossFit Open Workout 13.2

AMRAP 10 minutes

5 Shoulder to Overhead 115#/75#