Prep Work
emom 9
min 1,4,7: 1 Power Clean + 1 Front Squat + 1 Push Press (then add weight)
min 2,5,8: hsPrep
min 3,6,9: rig kip/pull-up/t2b Prep
WOD
12 min amrap
2 Thrusters 115/85
3 pull ups
4 t2b
5 hspu
Thursday 10/14/2021
Strength / Skill
Back Squat
squat prep - 2 sets of 10 Bulgarian split squats (ea leg)
5x3 increase load
1st 2 sets with a pause at bottom
Benchmark
NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)
Intermediate
5 RFT
300m run
12 OHS 75/55
Beginner
5 RFT
200m run
10 OHS 65/45
* can substitute run with bike or row - see coach
Wednesday 10/14/2021
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