WOD

A) Coaches Choice Warm-up

B) 5 Sets, ea. for time of:
200 m Run
30 Flutter Kicks
30 Russian Twists (15/10)
30 Crunches
30 Plank Twists
Row 250 m
rest 3 min

A) Coaches Choice Warm-up

B) 5-10 Minute of Hang Squat Snatch Review

C) In Teams of 2 Perform:
2 Rounds of:
2 Min Max Burpee
rest 1 min
2 Min Max Hang Squat Snatch (135/95)
rest 1 min
2 Min Max Deadlift (185/125)
rest 1 min
2 Min Max Sprint x50ft = 1 rep
rest 1 min

*Only 1 athlete may work at a time but you may alternate working athletes however you please

As we all know our incredible head programmer, Logan Schecter and his team from Crossfit Milford have qualified to compete at The CrossFit Games! They’ve put in so much hard work to get where they are but need some support to get to Carson in order to compete with the very best in CrossFit. Please consider making a contribution to their gofundme page, every little bit counts.  ‪#‎CFSI‬, let’s help them make their dreams a reality!!! This is what the ‪#‎crossfitcommunity‬ is all about!

Click Here to Support Logan and his Team

A) 3 Sets
Gymnastic Kip x8
PVC Pass Through x5
Ring Support Hold x20 sec
Push-up Negative x5
Broad Jump x50ft
Active Pigeon Pose Stretch x5 ea leg

B) “1/2 Murph”
For Time:
800 m Run
50 Pull-ups
100 Push-ups
150 Squats
800 m Run

*Wear a weight vest if you have one. You must finish all the reps at a movement before moving on to the next movement.

A) Coaches Choice Warm-up

B) 5 Sets
Sled Push x100ft
rest 1 min

rest 2 min after completing last sled push, then do:

3 Rounds For Time Of:
30 Mt Climbers (2 for 1)
20 Jumping Lunges

rest 2 min after completing your last round, then do:

3 Rounds For Time Of:
4 Wall Climbs
30 Russian Twists (2 for 1)

*Score a time for each 3 round piece.

A) 2 Sets
Samson Stretch x50ft
High Knee x50ft
Inch Worm x25ft
Butt Kick x50ft
Single Leg Walking Good Mornings x25ft
Knee Pulls x50ft

*For single leg good morning, stagger your feet with one foot in front of the other and perform a good morning. step forward after the rep is complete and off set the opposite foot. Continue for 50ft

B) For Time:
21-15-9 reps of:
Burpee Box Jumps (24″/20″)
Front Squat (185/120)
Kettlebell Swing (55/35)

A) Coaches Choice Warm-up

B) 3 Sets
Rope Climb x2-3
Floor L-Sit x15.15
Double Under x30

C) 5-10 Minutes of Hang Power Clean Review
5 Minutes of Push Press Review
then do:

5 Rounds For Time Of:
8 Toes To Bar
8 Hang Power Clean and Push Press (95/65)
rest 90 sec
200 m Sprint
rest 90 sec

*Score total time including rest to complete all 5 rounds

*Focus of the workout is to sprint at 95%. Transition fast and cycle movements fast if technique allows.

A) 3 Sets
Snatch Grip Deadlift x4
Hang Snatch High Pull x4
1″ Below The Knee Muscle Snatch x4
PVC Sotts Press x5

B) Every 2 Min For 10 Min Do:
Hang Power Snatch x3

*Build to a heavy set of 3 or a 3RM

C) 4 Sets
30 Sec Max Cal Row
rest 30 sec
1 Min Max Wall Ball (20/15)
rest 1 min
90 Sec Max Power Snatch (135/95)
rest 90 sec

 

A) Coaches Choice Warm-up

B) Every 4 Min For 32 Min (8 sets) Do:
200 m Row
200 m Run
14 DB Push-up Renegade Rows

*1 DB Push-up renegade row = Push-up on DB + Single Arm Row