REST DAY

Warm up:  400 m row/run; 2 x 5 front squats, 5 db press, 5 pole squats

Skill/focus:  Front Squat
Warm up to 60%

Front Squat

3 sets of 6-8 reps at 30X1 tempo starting at 60% of 1RM.

Warm Up: forward roll down the mats, 10 mountain climbers, log rolls to the next cone, 10 shoulder taps in a plank

Skill/focus:   Front Squats

WOD:  Mini Beach

10min AMRAP
10 squats
10 push ups

A) CF S-Wod

B) Crossfit Metcon

C) Rowing Technique work. Accumulate 750 to 1000m in 100 to 150m increments. Try different pulling cadence, and damper settings. Find out your most efficient combo of pull speed, and damper setting.

Skill: Strict Press: Beginning with 60% of 1rm, establish new 1rm

60% x 5

70% x 3

80% x 1

90% x 1

100% x 1

100%+ x 1

Then

Triple three AMRAPS:

AMRAP 1 – three minutes

A) CF S-Wod

B) CF Metcon

C) HSPU, 3 x max reps (kipping ok)

A) Power Clean; Find your 3RM tap and go

B) CF Metcon

C) 3rnft; 10 tall box jumps (30/36), 20 GHD situps

Warm Up: sprint drills then 5 x 25 Meter sprints.

Skill: handstand holds

WOD: Last Man Standing

Skill focus: Double unders: 10-12 mins

https://www.tabatatimes.com/double-unders

Then:

5 RFT

10 Squat Clean (135/95)

50 DU

Then: