Tuesday

Burgener warmup. Snatch balance w pvc

10 reps of:
Snatch balance + 3 OHS.
Hold for 2-3 seconds in the bottom of each squat.

Monday

Get your 500 m row time (use it while we have it)

5 rounds for time:
10 hand release pushups
10 T2B

Friday 15.5

27-21-15-9
Row for calories
Thrusters (95/65)

We will substitute Sumo deadlift highpulls (45/30) for the rowing. Working on access to a rower for Spencer and Jennie.

CrossFit main site has a rest day programmed for today. I take that as a bad omen for 15.5

Therefore…I give you EMOM Thursday. We’ll get some good snatch practice and some work performed but not kill ourselves before Friday.

Burgener warmup – PVC, empty bar, ease up to working weight

EMOM 15:
3 hanging snatch
3 burpees

Wednesday

Skill – KB cleans: practice form.
20 cleans each hand

5 rounds for time:
5 ring dips
5 tire flips.
Run out the back door and then around front for tire flips.
Silliness: Keep your KB (from cleans earlier) close to you throughout the WOD

Heavy Tuesday

Back squats
5-5-3-3-2-2-1

Monday

Pistol progression (supported, sitting on box, standing on box etc)

4 rounds for time:
300 m run
10 pistols (5L/5R)
15 hand release pushups

Friday
I’m only going to post the scaled version. I think Chris and John win something for guessing handstand pushups in the Rx version.

AMRAP in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Thursday

3 min AMRAP:
4 burpee box jump overs
4 thrusters.

5:00 min rest.

3 min AMRAP:
20 DUs
10 KBS

EMOM Wednesday

EMOM 21 minutes:
1st – 2 Cleans (slowly increase weight as we go)
2nd – 5 tire flips
3rd – 10 sit-ups