A) CF Metcon

B) 7min AMRAP; 3 Muscle ups, 5 HSPU

Warm Up:  2x 100 m run, 20 db lunges, 10 db rdl, 10 hollow rocks, 10 back extensions


Skill Focus:  Back Squat
Warm up and build to 80% and. . .

Back Squat
3 reps E2MOM 12 minutes @80%

A) Back Squat; 4 x 2 @ 85-90%

B) CF Metcon

C) 50 strict pull ups (work on negatives if you fall apart at some point)

 

Warm Up:  250 m row; 2x 10 wall balls, 10 band pull aparts


Skill Focus:  Press Progression
Review movements as a group and warm up to. . .

E2MOM for 16 minutes

REST DAY!

Warm Up: 4- 2min tabatas- decide as a class the 4 movements

Skill: build on hang power cleans from Monday. If form is perfect then athlete may use light barbell.

WOD:

Warm Up: 15 burpees; Burgener warm up 3 x 5

Skill Focus:
E2MOM 20 minutes
Snatch + Heaving snatch balance @60-75%
Build over the course of the 10 sets, 1st set @60%
Scaling options

A) Strict Press; 5 x 5 @ 90% of last weeks 5rm

B) Crossfit Metcon

C) 50 dips (bar or ring, kip or no kip), 50 ghd situps (not for time, but move

through this without a ton of rest)

Warm Up: 400 m run then 2 rounds of 10 renegade rows, 10 box jumps 

PVC work with the coach

Skill Focus:
E2MOM 12 Minutes
Push press
3@80%

WOD:
4 RFT
40 Double unders

A) 3-Position Clean (floor, below knee, above knee) 1x 65%, 1x 70%, 4x 75% (5% up

from last week)

B) CF Metcon

C) 5min row for max meters