SKILL/STRENGTH 20 minutes to: Find a 2RM Snatch (power or squat) HSPU Progression WOD AMRAP 10 Min: 3, 6, 9, 12, 15, 18, etc… Power Snatch 95/65 Box Jump Overs 24/20 Post scores to comments. FINISH!!!!
STRENGTH Push Press Take 3-4 sets to warm-up to 70% + 10-20lbs (aka 5-10lbs more than last week) Every 2:30, 3 x 5 at the above weight WOD 7 Rounds: 7 Overhead Squats 7 Chest to Bar Pull-Ups or 3 Muscle-Ups Fitness: 95/65lbs Performance: 115/75lbs Post scores to comments.
SKILL Skin the Cats – Accumulate 5-7 attempts. WOD “Annie’s Evil Sister” 50-40-30-20-10-10-20-30-40-50 Double-Unders Sit-Ups *Speed Steps or 3:1 Singles allowed.* Post scores to comments.
SKILL/STRENGTH Warm-Up – take 3-4 sets to Warm-Up to 10-20lbs over 70% of your 1RM. Every 2:30, Front Squat 3 x 5 @ 10-20lbs over 70% of your 1RM. During rest, work on your HSPU Progression. Accessory Work Turkish Get-Ups – 5 sets of 3 per arm Hip Extensions – 4 x 15-20, add weight …
TEAM RACES You will find out reps before the WOD: Thrusters Rowing Toes to Bar Post scores to comments. American Open is this weekend. Check out the live feed. Lots of CrossFitters competing!
SKILL/STRENGTH Rope Climbs – try out legless if you have no issues climbing ropes WOD 7 Rds of 60s on, 30s off: 5/5 Kettlebell Snatch 53/35lbs Max Burpees in the remainder of the minute *Score is total burpees completed. It takes 20s to do 10 KB Snatches slowly.* Post scores to comments.