Strength: Establish a 3 rep max touch and go power clean WOD: 3 rounds for tech: 10 shoulder press 10 .....
Strength: 7×2 High Hang Clean and Jerk WOD: Alternating Tabata: Ring Dips Sit Ups *16 rounds
Strength: Every minute on the minute clean and jerks with 90% of 1 rep max WOD: 100 double unders then .....
Strength: High Bar Back Squat 1×8 @ 60%, 1×5 @ 70%, 2×5 @ 75%, 1×3 @ 80% WOD: 5 rounds .....
Mobility or Crossfit Warm Up “ANGIE” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats
20 minutes to establish 1 Rep Max for an Overhead Squat WOD 3Rounds For Time: 400 Meter Run 20 .....
Skills Day: Handstand progressions Rope climb progressions WOD: As many rounds as possible in 20 minutes: 400m 12 hang squat .....
Strength: 4×5 Tempo Deadlifts WOD: 4 rounds for time 3 power cleans 185/120 14 shoulder touches 21 wall balls 20/14
Strength: 5×3 Snatch WOD: 4 rounds for reps As many rounds as possible in 3 minutes of: 30 overhead squats .....
TEAM SATURDAY!!! As a 5 person Team complete the following: 1600M 250 wall balls 200M prowler push 250 kettle bell .....
Mobility Sessions Benchmark Friday!! -Nancy- 5 rounds for time 400M run 15 Overhead squats 95/65
Strength: 1 rep max 3 position clean and jerk = from floor, hang and hi hang followed by one jerk .....
