WOD

Open Gym: 8am-10am

CrossFit WOD: teams of 2, I go/you go, each movement;AMRAP 20 min;2 wall climbs4 double DB thrusters8 box jump overs Flow;P1 performs 2 wallclimbs, P2 performs 2 wallclimbsP1 performs 4 DDB thrusters, P2 performs 4 DDB thrustersP1 performs 8 box jump overs, P2 performs 8 BJO Lvl6/5: open standard wallclimb to wall, DDB 50/35#, 24/20”

CrossFit MainA. Toes-bar skillSkill: hollow/arch holdsA. alt. tabata hollow/arch on floor 20x10x8 (4 min)B. Toes-bar progressions/skillhttps://www.youtube.com/watch?v=ibEKXyq51l8 Alt. Tabata :20x:10×8 (8 min) Toes-barbox jump/step Lvl6: TTB, 24/20” jumpLvl5: TTH, 20/20” jump or stepLvl4: TTC, any” jump or stepLvl3: TTH,Lvl2: HKR,Lvl2: Any

CrossFit: Main: 20 min clock;P1. Back rack carry from rack-rack (25′) (then switch out weights for buddy during transition)~100% of 1rm back squatP2. sled drag out 50m, sled drag back 50′then switch spotsP3. Rest Lvl6: sled 4×45/2×45, 100% BS carry weightLvl5: sled 4×35/2×35, 90%Lvl4: sled 4×25/2×25, 80%Lvl3: sled 4×15/2×15, 70%Lvl2: sled 4×10/2×10, 60%Lvl1: sled 2×10/1×10,

CrossFit: Main:Teams of 2: Max distance row in 20 min.P1. Row distanceP2. while P1 is rowing, P2 holds sandbag in bear hug position*rowing distance may ONLY be accomplished while the partner is holding SB in a bear hug position.**partners may switch out at anytime Lvl6: 150/125Lvl5: 125/100Lvl4: 100/75Lvl3: 75/50Lvl2: 50/30Lvl1: 30/20

CrossFit Main:Bench press + DB bent over rowE3minx 15 (6x)0: 5 bench press x 35% of 1rm PP ERROR! 3: 5 bench x 45% + 5 BOR6: 5 bench x 55% + 5 BOR9: 5 bench x 65% + 5 BOR12: 5 bench x 75% + 5 BOR15: AMRAP bench x 85%bonus: +5 BOR

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit: same flow as a few weeks ago, but fewer reps/heavier; A. E3 min x 5 sets (15 min)4 back squats + 1 front squats at 80-90%% of 1rm FS weight.*goal is 5-10% heavier than you performed 2 weeks ago. B. 3 sets for quality:8-10 single leg KB RDL each leg10-15 glute bridge (db/kb/bb):45 each

CrossFit “Fight Gone Bad!” Three rounds of:Wall-ball, (Reps)Sumo deadlift high-pull, (Reps)Box Jump, (Reps)Push-press,(Reps)Row (Calories)Rest In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes