Wednesday

We will slow things down a bit after yesterday’s chipper.

Skill: 15 minutes work on snatch / snatch balance form with empty / low weight bar.

Strength: weighted pull-ups 5-5-3-3-1-1 (will have options for ring rows).

Metcon: 500 m row

Tuesday

For time:
50 lunges
40 sit-ups
30 KBS
20 push press
10 T2B
20 thrusters
30 goblet squats
40 push-ups
50 air squats

Monday

From CrossFit main site…

7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips

Friday

Med ball clean review

5 rounds:
50 single unders
10 med ball cleans

Thursday

Skill: Rope climb practice

AMRAP 12 min:
5 push press
10 KBS
15 burpees

Wednesday

Skill: Squat clean – start light and move up to working weight for…

EMOM 16 minutes:
1st – 1 squat clean + 2 front squats
2nd – 6 evil wheels

Tuesday

Strength: Bench press 3-3-3-3

4 rounds:
200 m run
10 pistols
10 push-ups

Friday

One afternoon WOD at 5:00 PM and no class on Saturday morning. Let’s finish the week in style.

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Scale load as needed

Thursday

Our friend Cassie is off to Marine Corps OCS next week. For her last WOD at SCCF she requested a tabata and she has agreed to coach us. So bring your major malfunction down for the afternoon WOD and let Cassie set you on the one true path…

Double Tabata
Air squats
Ring rows

5 min rest

Push ups
Box jumps

Tuesday

Light day in prep for CrossFit Total on Wednesday.

Skill/Strength: KB cleans

For time:
200 m run
10 KB cleans (each side)
10 pushups
400 m run
10 KB cleans
10 pushups
400 m run
10 KB cleans
10 pushups
200 m run