Announcements

Performance
A. Back Squat x2x6 @ 85%  Rest 2:00

B. BB Good Mornings x10x3 Rest :60

C1. Horzontal Pull-ups x8x4 Rest :10
C2. Ring Push-ups x8x4 Rest :10
C3. Farmers Carry (Heavy) x50 yds x4 Rest :30

Foundations
Skill: Handstand

A1. DB Push Press  x10x4 (Hold 10 secs OH POS last rep)
A2. DB Tic Tac    x20x4

Test
25 UB Wall Ball
400m Run
15 Wall Ball
200m Run
10 Wall Ball
100m Run

“The two most powerful warriors are patience and time.” -Leo Tolstoy

Performance
A.10:00 Alt EMOM
3-5 TTB
3-5 Box Jumps

B.3 Rounds
9 Pull-ups
7 Power Cleans @ 135 lb, 85 lbs
400 M Run
*Time recorded

C. Cool down, coaches choice

Foundations
Skill: Back Squats

A. Back Squats x5x5

6 Rounds (High Intensity)
8 KB Goblet Squats
8 Box Jumps
100m run
Rest 1 mins

“Work hard, be kind, and amazing things will happen.”-Conan O’Brien

Performance
A. Hang Clean and Jerk x2x5 by feel Every :90
B. Snatch DL x3x5 by feel Every :90
C. 45 Thrusters @ 95 lb, 65 lb for time
*Time recorded

Foundations
Skill: Clean

A. Clean x2x5

B1. Press x2x5 (Test)
B2. RDL x5x5

5×1 min AMRAP w/ 2 min rest
5 Burpees
5 Swings

“If you set goals and go after them with all the determination you can muster, your gifts will take you places that will amaze you.” -Les Brown

All Levels
CrossFit Open WOD 14.3

14:00 AMRAP
60 – Calorie Row
50 – Toes-to-bar
40 – Wall Balls
30 – Cleans
20 – Muscle Ups

All Levels
WU: Include Wall Squats, and Goblet squats

A.10:00 Alt. EMOM
even: 5 Hip Clean by feel (Full Squat or Power)
Odd: 5-10 Hand Release Push-ups

B.5 Rounds
7 OHS @ 45 lb, 35 lbs
7 Goblet Lunges / leg @ 24K, 16K
7 KBS @ 24K, 16K
200 M Run

C. Cool down 3:00 Synchronized Row (2 heats if needed)

Performance
Warm-up
Bulletproof Shoulder Routine

A. Skill Progression
Freestanding Handstand and Strict HSPU Progressions

B.16:00 EMOM
Minute 1 – 1-3 Strict HSPU (What ever scale option needed)
Minute 2 – 3-5 Hollow Rocks

C.  Mobility
3 Rounds
1:00 Foam Roller Thoracic Breathing Stretch
1:00 1/4 Split Squat Hold (:30/ leg)
Rest :30

Foundations
Skill:
Hip  Snatch (to Squat or Power Pos.)
Back Squat
RDL

Workout (Strength):
A. Hip Snatch x2x6 (15:00)

B1. Low Box Squat x6-8×3 @ 31X0
B2. Supermans  x5x3
(10:00)

C. RDL  x6-8×3 @ 3111 (10:00)

“Winners make a habit of manufacturing their own positive expectations in advance of the event.” –Brian Tracy

Performance
A. Build to a challenging OHS in 10:00
B. OHS x3x5 @ 80%  Rest 2:00
C1. DB SLDL x5/leg x5 by feel Rest :60
C2. Power Clean to Strict Press x2-3×5 by feel  Rests :60

Foundations
Skill: Dip Progressions
(Seated Box, Box, Rings)

Workout
A1. Dips x 3-5 x 5
A2. Ring Rows x5-8 x 5
*Scale Dips appropriately
*Horizontal as Possible on Ring Rows

then…

3 Rounds
8 Renegade Rows (Push-up, R, L = 1)
20 M Lunge (10 M down and Back)
*Focus on Wrist and Shoulder Position on Lunges

“Few things in the world are more powerful than a positive push. A smile. A world of optimism and hope. A ‘you can do it’ when things are tough.” -Richard M. DeVos

Performance
A. Bulletproof Shoulder Routine

B.12:00 Alt EMOM
Odd: 4-6 Horizontal Ring Rows
Even: 4-6 Thrusters @ 115 lbs, 75 lbs

C.  10-8-6-4-2
DB Power Snatch (Total) @ 45 lb, 20 lb
Wall Balls @ 20 lb, 14 lb
Deadlifts @ 115 lb, 75 lbs

D. Cool down, coaches choice

Foundations
Skill: Rowing

Workout (15 Minute Conditioning):
TEST DAY
500 M Row
1 Mile Run
500 M Row
(Cap 15:00)

“Once you replace negative thoughts with positive ones, you’ll start having positive results.” -Willie Nelson

Performance
A. Hang Power Snatch x2x5 by feel Every :90
B. Clean DL x3x5 by feel, increase from 3/2 Every :90
C. 50 Burpee Box Jumps w/ step down for Time @ 24”, 20”
*Time recorded

D. Cool down, coaches choice

Foundations
Strength:
A. Front Squat x3-5×5  (Work up weight)
B. Thruster   x3-5×5

Skill:
Wall Balls

Workout:
5 Rounds
1:00 AMRAP
10  Wall balls
Max Single Jump Rope
Rest 1 min

“Beauty connotes humanity. We call a natural object beautiful because we see that its form expresses fitness, the perfect fulfillment of function. ” -Moshe Safdie

All Levels
Open WOD 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch