Standard Class Monday
3:10-3:15- Kettlebell tap race
3:15-3:25- 10 min EMOM: 2 power cleans

*After a solid warm-up begin to add weight to the barbell and get a sense of what your first “working set” will be”. A “working set” is a set that actually counts as one of your lifts for today. Your warm-up sets do not count. This is also a great day to focus on your technique during what time is left in each minute. Pay attention to how the previous lift felt and intentionally improve your next lift.  You can creep up in loading over the course of the 10 minutes or you can try to hold a certain loading across all sets.

3:25-3:50- Partner WOD: 15 min. AMRAP
6 clean and jerks (95/55 or 65-75% of EMOM weight), 1 athlete works at a time
25 ft kettlebell walking lunge partner A
6 pull-ups each (Kipping or C2B pull-ups; each do hardest possible)
25 ft kettlebell walking lunge partner B
*Half group start on the power cleans, half on the pull-ups.

Standard Class Wednesday:
3:10-3:20- CrossFit Dodgeball
3:20-3:25- Double-under practice
3:25-3:35-  8 min EMOM: 3 deadlift
3:40-3:55-  “Annnie” 50-30-20-10 reps of:
Double-unders
Sit-ups
4:00-4:05- Hip Mobility 

Monday
Barbell Strength:
Squat 2-2-2-ME @ 70-80-85-90%
Then:
EMOM 12 minutes: 3 reps @ 70%

WOD:
9 min AMRAP of:
800m run
75 thrusters (75/55lbs)

Wednesday:
Olympic Lifting:
2 sets of Burgener warm up
1 set with PVC, 1 set with light barbell

5 sets of: 3 power clean + 2 push press + 1 push jerk
*warm-up, then do 5 sets with heaviest weight as possible

WOD:
“DT”:
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

Friday:
Barbell Strength:
Press 2-2-2-ME @ 70-80-85-90%
Then:
EMOM 12 minutes: 3 reps @ 70%

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