Warmup
0-3 bike or row
4-10
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
crab walk down - jog back
duck walk - job back
Skill Work
15min to set-up and prep for wod
WOD
task
3 power cleans 225/155, 155/115, 135/95, 115/75, [95/65, 85/55, 75/45]
500 du (singles same)
at the top of EVERY minute you need to perform 3 power cleans
record # of rds
Warmup
0-3
bike or row
4-9
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 burpee clap
PARTNER WOD
partner wod
row 5000m
100 wb 20/14, 14/10, 10/8
100 kb swing 53/35, 44/26, 35/18
100 OH squat 95/65, 85/55, 75/45, 65/35
one athlete rows while the other works on chipper
when chipper is completed both athletes finish row
0-3 warm-up
bike or row
4-9
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down - knee raise back
banded side to side down - butt kicks back
note: 1/2 down turn around
Skill Work
3rds
10 k2e
10 ring row
10 squat jumps
Metcon
15 min amrap
9 deadlifts 155/105, 135/95, 115/75, 95/65
12 push-ups
15 box jumps 24/20, 20/15, 15/12
Warmup
0-3 warm up
bike or row
4-9 dynmaic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
10-12 mobility
pvc pass thrus
phttps://www.youtube.com/watch?v=mWffzvDGeg4vc burgener warm-up
Skill Work
15-25 DB Snatch review
https://journal.crossfit.com/article/the-dumbbell-power-snatch-2
Benchmark
OPEN 17.1
20 minute time cap
10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over
rx 55/35 db - 24/20 box
sc, mrx 35/20 db -20/12
msc, other 25/15 db - 15/12
