WOD

Mobility
1000-1100
1700-1800
___

Weightlifting – Snatch

WOD

Skill (quality)
EMOM for 12 minutes of:
Odd: 5-7 Strict dips
Even: 40-60 Double-unders

Metcon (time)

For time:
100 Wallball 20/14lb
100 DU’s

Timecap: 7 minutes

WOD

Skill work:
Pull-Up

Metcon (time)
”CrossFit Baseline”
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Timecap: 5 minutes

WOD

(Strength)
Deadlift 5×5, AHAP.

WOD

AMRAP in 15 minutes of:
10 Box jumps 24/20”
10 Wallball shots 20/14lb.
10 DB Squat snatch, alt. arms. 30/20kg

WOD

Metcon (time):
5 Rounds for time of:
5 Ft. Squats 110/65
50 Double-unders

Timecap: 12 minutes.

WOD

Skill work: Headstand/handstand skills

Metcon – TBA on the whiteboard

WOD

Mobility
1000-1100
1700-1800
___

Weightlifting – Clean and jerk

WOD

Skill work – Double-unders

Metcon (quality)

5 rounds for quality and minimum rest.

1min Double-unders
1min Weighted box over burpees
1min Sit-ups
1min Rope climbs
1min Rest

WOD

Metcon (time)

For time:
6-5-4-3-2-1 reps of power snatch 60/40kg
*1 round “Cindy” after each round.

Timecap: 20 minutes.