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.
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