Yearly Archives: 2021

Strength / Skill
DB Bench press
4 sets of 10-12

WOD
6 min amrap
10 db push up (2dbs)
5 db manmaker (2dbs)
10 db sit up crunch (1db)
40/25

2 min transition

6 min amrap
5 ring/box dips
10 kb swing
15 sit ups

3 WODs all 8min amraps - 4 person teams

Coach will help create teams so that they are as equal as possible

wod 1
A- 20 wall ball - pacer
B- max cal bike
C - max cal ski
D - max cal row

3 min transition

wod 2
A.B - YGIG 5t2b/pu combo ea+ 1 wall walk ea
C.D - 200m run together

3 minutes

wod 3
As a team max total weight G20h

[Lifting one athlete at a time, team has 8min to lift the most total cumulative weight from the ground over the head.
This can be done with higher reps at a lighter weight, or fewer reps at a heavier weight, or some mix of the two, it's your choice.]

Try tp partner up as even as possible. Of course coach can help create teams so that they are as equal as possible

Strength / Skill
Build to a Heavy 3 rep Front Squat

Coach LEd - Wod Prep
https://affiliate.crossfit.com/tools/programming/affiliate/daily-class-plan/20211115

WOD
"AMRAP 20:
20 Medicine Ball Cleans (20/14 lb)
60 Double Unders

Options
singles 120 jumps

Strength / Skill
press complex
strict - build to 1 rm
jerk 5x1 build to heavy

wod prep:
tabata 20/10
jump - rig - wb

WOD
6 min amrap
6 box jump
6 CTB

2 min transition

6 min amrap
9 cal row
9 wb