5 min max reps Burpee Box jump Overs 24/20
5 min rest
4 rounds 30 sec of work:30 Sec of rest Shuttle run Must flip cones
4 min of rest
3 Min of Max Power Cleans 135/95 (or Kettle Bell swings if new)
3 min of rest
2 min of Max Wall Balls 20/14
2min rest
1 min of max unbroken C2B Pullups
B) Snatch 1st pull 4x3
Snatch 2nd pull 4x2
Snatch (w/squat) 4x1
Super Set. (This is more about skill those who are ready to go up in weight can/should).
Tuesday
21-18-15-12-9
Thrusters 95/65
Cal Row
B) Bench Press 5x4
Bent Over Rows 5x8
(If not enough rowers do in Heats and have the RX go first and scaled do strenght/part B first)
Wednesday
Over Head Squats 5x5
(Superset with Thoracic Mobility)
AMRAP 10
10 OH Squats 95/65
10 TTB
Thursday
"The Crossfit Total"
Max Dead-lift,
Shoulder to Over-Head,
Back Squat
(Short Conditioning wod Coaches discretion time permitting)
Friday
5x3 Clean
5x6 (total) KB Bulgarian Squats.
B) AMRAP 15
5 Power Cleans 155/105
10 Box Jumps 24/20
15 wall balls 20/14
Snatch 2nd pull 4x2
Snatch (w/squat) 4x1
Super Set. (This is more about skill those who are ready to go up in weight can/should).
Tuesday
21-18-15-12-9
Thrusters 95/65
Cal Row
B) Bench Press 5x4
Bent Over Rows 5x8
(If not enough rowers do in Heats and have the RX go first and scaled do strenght/part B first)
Wednesday
Over Head Squats 5x5
(Superset with Thoracic Mobility)
AMRAP 10
10 OH Squats 95/65
10 TTB
Thursday
"The Crossfit Total"
Max Dead-lift,
Shoulder to Over-Head,
Back Squat
(Short Conditioning wod Coaches discretion time permitting)
Friday
5x3 Clean
5x6 (total) KB Bulgarian Squats.
B) AMRAP 15
5 Power Cleans 155/105
10 Box Jumps 24/20
15 wall balls 20/14
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