Warmup
warm-up, dynamic and static movements, wod specific mobility
Skill Work
t2b progression
https://journal.crossfit.com/article/toes-to-bar-progression
Metcon
15-12-9 reps for time of:
Toes-to-bars
Ball Slams 40/30, 30/20, 20/10
Thrusters 95/65, 75/45, 65/35
Warmup
warm-up, dynamic and static movements, wod specific mobility
Skill Work
6x3 emom CLEANS
coach led clean progression
with bar then weight
WOD
Five 3-minute rounds of:
front squats, 10 reps [rx+185/135, 155/105, 135/85, 115/65, 95/45]
10 box jumps rx+ 34/27, 30/24, 24/20, 20/12
Row for max calories
Rest 2 minutes between rounds
Post calories rowed each round
https://journal.crossfit.com/article/fixing-common-rowing-errors
Warmup
bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility
Skill Work
GYMNASTICS:
HS Progression
9 min emom
3rds 40/20
hs hold
hs negtives
hspu
Benchmark:
Diane
21-15-9
Deadlift
hspu
Warmup
bike or row for 3min
2rds - alt lunges down, side lunges back
PVC pass thrus then, 2rds- 10 air squats, 5 squat jumps,
coach led wod specific mobility
Skill Work
JERK
Progression
walk thru 3 press movements
focus on push jerk and split jerk
[barbell understanding and feet position]
6 min emom
2 push jerk + 2 split jerk
Metcon
3 RFT
3 s2oh
6 kb single arm oh lunge
12 kb swing
24 kb sit ups
