Strength / Skill
15 min for wod prep
PARTNER WOD
8 min amrap
200m run together
2 rope climb ygig split
20 wb ygig split
2 min transition
8 min amrap
ygig chase
3 jerk 135/105
5 t2b
6 ski erg
Tuesday 10/12/2021
Strength / Skill
On a 20:00 min Clock
From RIG
ohs 3x3 - 3 second pause at bottom
-empty barbell, increase but stay light
4x1 build to heavy load for today
sn balance 3x3 - fast (no dip)
-empty barbell, increase but stay light
From Station:
5x1 Sn pull + 1 muscle snatch
5x1 hang power snatch + 1 power snatch (from floor)
CrossFit Open WOD
OPEN 11.1 / 14.1
10 Minute AMRAP
30 DUs
15 Power Snatch 75/55, 65/45, 55/35,
5 minute transition
ROW 500 METERS FOR TIME
record time
Monday 10/11/2022
Strength / Skill
emom
50% of your intended wod weight
min 1 - 10 DL
min 2 - 2sets of hshold
min 3 - 5 DL + hs progression
min 4 increase load - 3-5 DL
min 5 hs work
min 6 DL + hswork
Benchmark
DIANE
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups
clock starts at minute 13 (any additional time you have prep for wod 2)
DL + Hang Power Clean 135/95
9-6-3
Weighted Turkish Sit-ups 25/15
18-12-6
Saturday 10/9/2021
Tribute WOD
In honor of Breast Cancer Awareness month!
2 Person Partner WOD
buy-in 10min Row for max calories (athletes can switch as often as they would like.
1 Minute rest then,
athletes split evenly YGIG
CINDY - 10 rds
then go directly into
ANNIE
then directly into
GRACE