PERFORMANCE:

STRENGTH: (20:00) BMUs/MUs & Pull-ups/Dips

10EMOM:
-Odd minute: BMUs/MUs

-Even minute: Hollow Holds

WOD: (15:00)
CHIPPER:
-20 ManMakers (@35+/25+)

-40 Slam Balls (@20+/15+)

-60 T2B

FITNESS:

STRENGTH: (20:00)

BMUs/MUs & Pull-ups/Dips

10EMOM:
-Odd minute: Pull-ups & Dips

-Even minute: Hollow Holds

WOD: (15:00)
CHIPPER:
-20 ManMakers (@35-/25-)

-40 Slam Balls (@20-/15-)
-60 Knees to Chest or Parallel

PERFORMANCE: SKILL

STRENGTH: (15:00)
Single-arm KB Swings & Turkish Get-ups
4 sets:
-16 Swings (8 each arm; switch at the top)
-2 TGU per arm


-*Rest :90 seconds after each set
-*Athletes may work in pairs

WOD: (10:00)
Crossfit Open WOD 11.1 & 14.1
10AMRAP:
-30 DUs
-15 Power Snatches (@75/55)

 

FITNESS:

STRENGTH: (15:00)

Single-arm Swings & Turkish Get-ups

4 sets:

-16 Swings (8 each arm; switch at the top)

-2 TGU per arm

 

-*Rest :90 seconds after each set

-*Athletes may work in pairs

 

WOD: (10:00)

Crossfit Open WOD 11.1 & 14.1

10AMRAP:

-60 SUs

-15 Power Snatches (@75-/55-) or 16 DB Snatches (@35-/25-; 8 each arm)

 

 

MIND FRUG FRIDAY: 

BADGER

3 ROUNDS FOR TIME

(35:00 Time Cap)

 

PERFORMANCE (RX)

-30 Squat Cleans (@95/65)
-30 Pull-ups
-800m Run

 

FITNESS:

-18 Front Squats (@95-/65-)
-18 Jumping Pull-ups or Ring Rows
-400m Run (or 300m)

PERFORMANCE

PARTNER WOD:
20 ROUNDS: (w/a partner)
-A1: 30 DUs, 20 Air Squats, 10 Push-ups
-A2: Barbell Front Rack Hold (@135/95)
*Holds barbell in front rack while A1 completes a full round
*Switch w/partner after a round is completed

 

FITNESS

PARTNER WOD:
20 (or 15) ROUNDS: (w/a partner)
-A1: 30 SUs, 20 Air Squats, 10 Push-ups
-A2: Barbell Front Rack Hold (@135-/95-) *Holds barbell in front rack while A1 completes a full round
*Switch w/partner after a round is completed

RETEST

 

1RM

CLEAN & JERK

PERFORMANCE:

WOD: (20:00)
20AMRAP:
-5 Snatches (Power or Full; @70% of NEW 1RM Snatch) or 10 DB Power Snatches (@35+/25+)
-30 Lateral Bar Hops
-15 Knees to Elbows
-15 CAL Row or 10 CAL AB or 200m Run (@athlete’s choice)

 

FITNESS:

WOD: (20:00)

20AMRAP:

-5 Snatches (Power or Full @70% of NEW 1RM Snatch) or 10 DB Power Snatches (@35-/25-)

-30 Lateral Bar Hops

-15 Knees to Chest

-15 CAL Row or 10 CAL AB or 200m Run (@athlete’s choice)

 

**DON'T FORGET - 1RM CLEAN & JERK RETEST ON WED (10/04)