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15 minutes skill work

WOD: For Time

50-40-30-20-10
Double unders
Overhead weighted lunges (25/15)
10-8-6-4-2
HSPU

Strength: Snatch Practice
3-3-3-3-3

WOD: “Nicole”
AMRAP in 20 Minutes:
Run 400m
Max Rep Pull-ups

Score total number of pull-ups and rounds completed.

Strength: Front Squat
5-5-5-5-5

WOD: AMRAP in 20 Minutes

5 Thrusters (95/65)
7 Hang Power Cleans
9 SDLHP

8 am Class: Coach’s choice. CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting. Come prepared for anything.

Warm Up Challenge: 10 Tire Flips

Skill: Work on a weakness for 10 minutes (double unders, pull ups, HSPUs, Pistols, L-sits, muscle ups, or athlete’s choice)

WOD: Athletes Choice

“Randy”
75 Power Snatches for Time (75/55)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty.

OR

“Isabel” (May only  be done as Rx’d)
30 Power Snatches (135/95)

Warm Up Challenge: 8 GHD Sit Ups x 3

Strength: Back Squat 5-5-5-5-5

WOD: 5 Rounds for Max Weight
7 Dead Lifts
5 Hang Power Cleans
3 Push Jerks

Warm Up Challenge: Accumulate 60 seconds L-sit (parallets or rings)

Strength: Push Press 5-5-5-5-5

WOD: “Helen”
3 Rounds
Run 400m
21 Kettlebell Swings (50/35)
12 Pull Ups

Warm Up Challenge: 5 Wall Walks

Strength: Squat Clean 3-3-3-3-3

WOD: 5 Rounds

20 Dumbbell Presses on Med Ball
Run 200m

Strength: Dead Lift 5-5-5-5-5

WOD: 3 separately timed rounds of  “Baseline”

500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups