TODAY CAN BE USED AS AN ACTIVE RECOVERY DAY OR A SKILL DAY IF NEEDED.

WOD

15 Strict Press 95/65

50 Double-Unders (200 single-unders)

30 Push Press 95/65

50 Double-Unders

45 Push Jerks 95/65

50 Double-Unders

CrossFit Lite

SKILL

Front Squat

WOD

Front Squat 5-5-5-5-5

Extra

Abs by coach.

SKILL/STRENGTH

Weighted Chin-Up

5-3-3-1-1-1

WOD

1 Mile Time Trial - in other words, run a mile as hard as you can (10 minute Cap).

Raining??? - 2k Row Time Trial as hard as you can (10 Minute Cap).

Notice how relaxed they are until the kick at the end.

SKILL/STRENGTH

Handstand Push-Ups -  12 minutes to work on kicking up to the wall, strict, kipping or deficit handstand push-ups

WOD

AMRAP 15 Minutes:

10 x Hang Power Clean 135/95lbs

20 x Wallballs 20/14lbs (10/9ft targets)

SKILL/STRENGTHS

Deadlift - 4 x 6-8 reps, 90-120s rest. 

If you get 8 reps, increase the weight.  Every set should be heavy.  NO bouncing weights.  DON'T go beyond what your TECHNIQUE can handle - NO round backs!!!

WOD

4 Rounds for Time:

20 Jump Lunges

20 Sit-Ups

How to load the deadlift - we all need to work on this.

CrossFit Lite

Skill

Review Air Squat

Kipping Pull-Ups

WOD

4 Rounds for time:

15 Box Jumps

75 Single-Unders (or 25 Double-Unders)

SKILL/STRENGTH

15 Minutes to the heaviest Snatch possible---full squat.

WOD

2 PERSON TEAM WOD:

AMRAP 5 Minutes:

135/95lb Snatch or Power Snatch x 5

Skill/Strength

12-15 minutes to work on getting or stringing together bar or ring muscle-ups.  If you don't have kipping pull-ups, work on them.

WOD

AMRAP 12 Minutes

30 Hand-Release Push-Ups

30 Kettlebell Snatches (15R/15L) 53/35lbs

Push-Ups are not as simple as they seem...

NO RAIN

Every Two Minutes for 7 Rounds:

5 Cleans (full squat) 155/105

Shuttle Run (SPRINT!!!)

*Rest for the rest of the two minutes.

*The goal is to sprint every round, if 155/105lbs won't allow you to do that, lower the weight.

*Shuttle run is when you start at your barbell out back, run to one end, run to the other end, then back to your barbell.

RAINING

Front Squat

1-5-1-5-1-5

WOD

For time:

15 Wall Climbs

15 Burpees

30 Box Jumps 24/20"

15 Burpees

45 Kettlebell Swings 53/35lbs

15 Burpees

100 Double-Unders (300 Single-Unders)

15 Burpees

45 Kettlebell Swings 53/35lbs

15 Burpees

30 Box Jumps 24/20

15 Burpees

15 Wall Climbs

WOD

Bench Press 5-5-5-5-5

Every set is heavy, this is not a 5rm attempt.  This is a circa max workout.

Strict Pull/Chin-Ups - 4 x max reps

Any grip is Allowed.

Extra

Ab Circuit by the Coach.

CrossFit Lite

Skills

Air Squat

Front Squat

Kettlebell Swing

WOD

15-12-9-6

Front Squat

Kettlebell Swing

Burpee

Some shoulder mobility tips by Mark "Smelly" Bell.