WOD

CrossFit MainA. Skill: Rope climb skill workRope Climb skill work: http://gymnasticswod.com/content/rope-climb-progression-pt1 B. AMRAP 20 min: teams of 2, “climbing cindy”alternate movements each round;1 rope climb10 pushups15 air squats Lvl6/5: 15′ rope climb, toe pushups, if you want to challenge yourself wear a 20/14# vestLvl4/3: 12′ rope climb, toe/knee pushups, air squatsLvl2/1: 3x rope lowers, knee/box […]

Rest, Recover

Open Gym: 8am-10am

CrossFit: A. shortened muscle up skill work ~10 min maxA. hollow arch swing: beat swingB. kipping pullup with blocking movementC. kipping CTB with blockingD. kipping bar muhttps://www.powermonkeyfitness.com/videos/bar-dynamic/bar-muscle B. AMRAP 20 min:400m run, 7 bar muscle ups*runs should be 2 min or less, MU/PU should be in 2-3 sets Lvl6: as writtenLvl5: 400m run, banded BMU

CrossFit: A. Burg. warmup A. E2 min x 10 min: Hang power snatch (above knee) 3-3-3-3-3*start around 30% of 1rm OHS and build in ~5% jumps0: 30% 2: 35 4: 40 6:45 8:50 B. E2 min x 10 min: snatch balance (from rack) 2-2-2-2-2*if OH position allows, continue adding in 5% jumps10: 50-55 12: 60

CrossFit: Main: AMRAP 20 min:3 person groups;P1. 25′ back rack walking lunge ~50% of 1rm back squatP2. 25m out/25m back sled pushP3. Rest (switch out weights for back rack lunge*partners all work in unison, but don’t move onto the next movement until all partners are complete with movement in front of them. Lvl6: sled 4×45/2×45,Lvl5:

CrossFit Main: 20 min AMRAP:2 person teams; partners rotate through FULL rounds before switching5 bar facing burpees5 hang power clean (~50-60% or 1rm full clean)5 calorie bike Lvl6: jump over bar, 155/105#Lvl5: jump over bar, 135/95#Lvl4: jump over bar, 115/75#Lvl3: step over bar, 95/65#Lvl2: step over bar, 75/55#Lvl1: step over bar, 55/35#

CrossFit: A. Clean skill work; B. Every 90 seconds, for 15 minutes (10 sets):1 clean Lift-Off (above knee) + 1 Hang clean (above knee) +3-5 TALL box jumps after each complex(pause 2 seconds on each of the lift-offs)*build in weight from 35% of 1rm clean to heavy single for the dayC. core accessory work:3x:20 seconds

Rest and Recover

Open Gym: 8am – 10am