Skill Work: EMOM 6 Minutes 30 Double Unders 5 Ring Dips Weightlifting: Back Squat E2MOM 10 Minutes 2 Back Squats at 85% of 1rm WOD: 5 Rounds of 3 Minutes on 1 minute off 3 Hang Power Cleans 185/135 lb 6 One arm dumbbell shoulder to overhead 50/35 lb 9 Lateral Burpee over bar Today’s…

Skill Work: Weighted Pull-ups EMOM 6 mins 3 weighted pull ups Weightlifting: Back Rack Lunge E2MOM 10 mins 8 Back Rack Lunges (4 each leg) WOD: Karen For Time: 150 Wall-Ball Shots, 20# / 14#

Skill Work: Overhead Walk EMOM 6 mins 1 overhead walk with barbell in clean grip – 135/95 Weightlifting: Power Snatch EMOM 10 mins 2 Power Snatches starting at 75% WOD: For time: CAP- 22 MINUTES 800 Meter Run, 50 sit ups 600 Meter Run, 40 push ups 400 Meter Run, 30 Burpee Pull ups Ending…

Skill Work: Ring Dips EMOM 6 mins straight set of ring dips or assisted ring dips. Do a straight set that you can maintain at 6 rounds   Weightlifting: Romanian Deadlift and Rope Climbs E2MOM 14 Mins 4 Romanian Deadlifts at 65% of 1 RM On Alternate Minute do 1 rope climb   WOD: (AMRAP –…

Skill Work: Strict Pull Ups/L-Sit Hold EMOM 6 Mins 4 strict pull ups + 20 second L-Sit hold Weightlifting: Snatch Grip Push Press E2MOM 14 mins 3 Snatch Grip PP at 85% of 1rm snatch We will be working on our ability to punch the bar well in the snatch grip position from the back…

Skill Work: Tabata Handstand Push-ups For beginners use this as an opportunity to work on Hand stand holds in this tabata fashion. Weightlifting: Back Squat E2MOM 14 Mins 3 Back Squats at 80% WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 10 Dumbell Snatch 50/35 10 Wall Balls 20/14 10 Burpee Box Jumps 24/20…

Skill Work: TABATA PLANK HOLD Weightlifting: Front Rack Lunge E2MOM 12 mins 6 Front Rack Lunges at 55% of 1 rm of 1 rm Front squat WOD: (For Time) 20 Wall Balls 20/14 20 sumo deadlift high pulls 75/55 20 box jumps 24/20 20 push press 75/55 20/13 Calorie Row 20 Thrusters 75/55 Cap:15 mins

Skill Work: EMOM 6 Mins 4 ring dips 4 strict pull ups Weightlifting: Bear Complex EMOM 10 mins 1 bear complex, start at 65% of your best Clean and Jerk and work up as you feel comfortable. Bear Complex Movement: Power Clean Front Squat Push Press Back Squat Second Push Press Be careful on re-racking…

Skill Work: EMOM 6 mins 1 bar muscle up + 1 ring muscle up Weightlifting: Romanian Deadlift E2MOM 12 Mins, 4 Romanian Deadlifts at 65% f 1 RM + 1 rope climb on the alternate minute WOD: CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk  #135/95 3…