Announcements

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

All Levels
A.5:00  EMOM
5 TnG Power Clean

B.Seated DB Press x8x4 Rest :60

C.10-1
Goblet Squats @ 24K, 16K
Hand Release Push-ups
DL @ 135
100 M Run

Performance
Warm-up
A. 10:00 Group Run
B1. DB Front Raise x10x2 rest :10
B2. DB Lat Raise x10x2 Rest :10
B3. DB Reverse Fly x10x2 Rest :10

C.Skill Progression
Kipping Pull-ups

Skill Workout
15:00 EMOM
Kip Pull-up 1-5 Ascending
*Focus on doing as perfect a pull-up as possible

D.  Mobility
3 Rounds
1:00 Foam Roller Thoracic Breathing Stretch
1:00 Lat on Box Stretch
10 Hollow Rock
Rest :30

Foundations
Skill: Press, Push Press, Jerk

Strength
Build to a Heavy 3 in Press
Build to a Heavy 2 in Push Press
Build to a Heavy 1 in the Jerk

Workout
4 Rounds
100m Run
10 Speed Skaters
10 Burpees
10 KB Swings
Rest 1:30 rest

“Great effort springs naturally from great attitude.” –Pat Riley