Tuesday August 13

Warm Up

Group Dynamic

Jerk Progression (use 55% max)

0-1 min - 5 Behind Neck Press

1-2 min - 5 Behind Neck Push Press

2-3 min - 5 Behind Neck Power Jerk

3-4 min - 5 Power Jerk

4-5 min - 5 Behind Neck Split Jerk

Skill

Movement Demo

Metcon

PARTNER WOD

AMRAP 20

10 Front Squat (155/105)

10 Box Jumps (30/24)

10 HR Push-ups

*Partners alternate rounds

Monday August 12 "Max Power Snatch" & Barbell Club

Warm Up

Coaches Choice

Skill

Power Snatch (3@55, 3@65, 3@75, 1@85, 1@95, 1@MAX)

Metcon

CrossFit Open WOD 13.4

AMRAP 7

3-6-9-12-15-18.....

Clean & Jerk (135/95

Toes 2 Bar

Barbell Club

Skills

Clean & Jerk

Snatch

Back Squat

Metcon

AMRAP 8

50 ft R Arm Farmers Walk

9 R Arm KB Snatch

50 ft L Arm Farmers Walk

9 L Arm KB Snatch

RX - 55lb

Saturday Team WOD

The team WOD will begin at 9 am.  Plan on being warmed up and ready to go by that time.  Teams will be made once we are sure that everyone that has signed up, shows up.  There will be NO OTHER CLASSES.

Friday August 9

Warm Up

Group Dynamic

Skill

Front Squat (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

Metcon

10 ---> 2 

Pistols

2 ---> 10

 Deadlift (225/165)

Rx+ = weighted pistols (<30#)

To scale pistols, use a box under butt and add weight on top

Thursday August 8 "Max Bench Press"

REMINDER - The team WOD is Saturday morning at 9 am.  If you are interested please sign up in the gym. There is a signup sheet on the door by the filing cabinet.  There will be NO OTHER CLASSES that day.  All levels are welcome.

Warm Up

Group Dynamic

Skill

Bench Press (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

Metcon

AMRAP 10

15 Ground to Overhead

30 Pull-ups

15 Thrusters

20 Burpees over Bar

15 OHS

10 Muscle-ups

*Same weight must be used for all lifts

A - 135/95

B - 115/80

C - 95/65

Wednesday August 7 & Barbell Club

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

1000 m Row

25 Burpees over Bar

At 10 minute mark

3 rnds:

15 Jerk (135/95)

15 Toes 2 Bar

At 20 minute mark

3 rnds:

15 Hang Power Cleans (135/95)

15 Box Jumps

Barbell Club

Skills

Clean & Jerk 

Front Squat

Mid Thigh Clean Pull + Clean Pull

Metcon

500 m Row

10 Power Clean (205)

20 Wallballs

10 Squat Clean (185)

500 m Row

Tuesday August 6 "Max Power Snatch"

Warm Up

Coaches Choice

Skill

Power Snatch (3@55, 3@65, 1@85, 1@95, 1@MAX)

Metcon

AMRAP 10

30 Double Unders

15 Power Snatch (75/55)