Category: WOD

Warm-up: Rope Climb Technique *10 min practice Snatch (5 x 1 High Hang + 1 Below Knee + 1 Snatch @ 60%+) 3 Position Snatch 5 x E2MOM 1 High Hang + 1 Below Knee + 1 Snatch @ 60%+ *add weight as necessary WOD For Time: 5 Rope Climbs 15 Snatches 75/115 30 OHS…

Weightlifting: Paused Front Squat (5 x 5 @75%+) 5 x E2MOM 5 @75%+ *3 sec pause at the bottom starting at 75%, adding weight as necessary WOD: 12 Minute AMRAP 500 M Row 6 S2OH 95/135 9 Hang Power Cleans 12 Deadlift

Warm-up: Pull-ups 5 Min EMOM 3-5 Strict Pull Ups *weighted if possible Weightlifting: Bench Press (3 x 5 @65%+) Every :90 3 x 5 @65%+ WOD: 4 Rounds For Time 50 Double Unders 25 Med Ball Cleans 14/20 15 Wall Balls RX+ 20/30

Warm-up: 3x 500 M Row Weightlifting: Clean and Jerk (5 x 1 Hang Clean + 1 Clean + 1 Jerk @60%+) 5 x E2MOM 1 Hang Clean + 1 Clean + 1 Jerk @60%+ *adding weight as necessary WOD: 4 Rounds For Time 15 Thrusters 55/75 800 M Run RX+ 65/95

Warm-up: Alternating Tabata V Ups Hollow Rocks Weightlifting: Back Squat (3 x 3 @ 90 – 95%) 3 x E2MOM 3 Back Squats @ 90-95% *Go lighter if necessary WOD: 16 Minute EMOM Min 1: 10-15 KBS 35/52 Min 2: 10-15 KBx1 OH Lunge Min 3: 8/10 Cal Row Min 4 :Rest

Warm-up: 10 Min to work on Ring Muscle Up progression Weightlifting Paused Front Squat (5 x 5 @ 70%+) 5 x E2MOM 5 @70%+ *3 sec pause at the bottom starting at 70%, adding weight as necessary WOD: CrossFit Games Open 13.3 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups…

Warm-up: Rope Climb 10 min to work on rope climb technique Weightlifting: Clean and Jerk (5 x 1 Hang Clean + 1 Clean + 1 Jerk @ 75%+) 5 x E2MOM 1 Hang Clean + 1 Clean + 1 Jerk starting at 75% and adding weight as necessary WOD: 3 Rounds for Time 3 Rope…

Warm-up: 3 Rounds 10 Hollow Rocks 10 V Ups Weightlifting: Back Squat (5 x 5) 5 x E2MOM 5 Backs Squats @ 85% WOD:  15-21-27 OHS 75/95 T2B RX+ 95/135

Weightlifting: Overhead Squat (5 x 3 @ 60% +) 5 x Every :90 3 Overhead Squats, starting at 60% and adding weight as necessary WOD: Snatch/Double Unders 20 Min EMOM Odd: 30 Double Unders Even: 2 Snatches (until only a single is the option, then work up to a new 1RM) *Start at 60% add…