3 Power snatch 80% of 1rm

6 Push-ups

9 Air squats

Skill: Push Jerk 2/2/2/2/2/2

Block Strength: De-load week muscle up practice (adv 10min emom 5 muscle-ups)

Endurance: 3 Rounds Row 1k rest 2min 

Strict press 1 rep

Deadlift 1 rep

Back Squat 1rep

*Build up to max one rep of each movement then add together for your CrossFit total!!!*

After Party: Annie 50/40/30/20/10 Double-unders/Sit-ups

Endurance WOD: 2 Rounds run 250m/row 600m/run 600m/row 250m

21min AMRAP

15 Ring dips

20 Pistols

25 Push press 95/65

30 Air squats

 

6 Pull-ups (adv c2b)

6 KB squats 53/35 (adv 70/53)

6 KB lunges 53/35 (adv 70/53)

6 KB swings 53/35 (adv 70/53)

Sprint

6 SDLHP 53/35 (adv 70/53)

6 KB lunges 53/35 (adv 70/53)

6 KB squats 53/35 (adv 70/53)

6 Pull-ups (adv c2b)

Rest 1min

Block Strength 

Power clean 1/1/1/1 80%/90%/95%/100%

15min emom 2 reps @80%

22 Push press 75/55

11 BB Sit-ups

22 Box jumps

33 Push-ups (adv ring dips)

22 Back squats 75/55

11 BB Sit-ups

22 Burpees

Block Strength 

Deadlift 2/2/1/1 80%/90%/95%/100% (training max)

15min emom 2 reps @80%

Endurance: 5 Rounds 200m sled pull rest walk back 

Wall ball shots 20/14

Hang power cleans 125/85

Skill: 10min emom 10 KB halos/15 Russian twists 

Block Strength 

Hang squat snatch 3/3/3/3/3/3

Box Jump 4/4/4/4/4 (40/30)

5 T2B

3 Front squat 165/110

1 Push Jerk 165/105

Skill: Snatch balance 4/4/4/4/4

Block Strength 

Strict press 2/2/1/1 @80%/90%/95%/100% of training max 

15min emom 2 reps @80% of training max

Endurance: Row 2k

15 HSPU

20 T2B

25 Box jumps 24/20

20 Power cleans 135/95

15 OHS 135/95

Run 400 w/med ball

 

100 Air squats/plate hold

10 synchronized team burpees

*While one team mate is working on prescribed movement the other is doing prescribed hold*

Block Strength

Back Squat 2 reps 70%/80%/85%/90%

12min emom 3 reps @70%