Warmup
Warm up - bike or row for 3 min
Static and Dynamic Movements
Group led wod specific mobility
Skill Work
Cleans - warm up & progression
pvc, empy bar, lite weight
6 min emom
4 front squat
Metcon
Complete as many rounds as possible in 7 minutes of:
10 power cleans 135/95, 115/75, 95/65, 74/45
20 push-ups
Warmup
warm up - static and dynamic stretching - coach led mobility
Skill Work
6 min emom
1 Bear Complex
WOD
21 -18 - 15 for time
kb/db thrusters
row (or bike add 3cal)
Warmup
warm-up, dynamic and static movements, wod specific mobility
Skill Work
prep each wod movement with empty bar then add weight gradually
WOD
Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of rounds/minutes completed for each ladder
Warmup
warm-up, dynamic and static movements, wod specific mobility
Skill Work
burgener warm up w pvc, empty bar then weighted bar
https://journal.crossfit.com/article/coach-burgener-explains-the-burgener-warm-up
WOD
4 RFT
20 Power snatches 95/65, 75/45, 65/35
50 double-unders / singles
