Strength / Skill
Back Squat (5x10)
moderate weight
WOD
10 SDHP 95/65
20 Pull Ups
30 Push Ups
40 burpee bar jump over
30 Push Ups
20 Pull Ups
10 SDHP
Monday 10/21/19
Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk
3x 7sec hsHold+ hs Negative repeat
Strength/ Skill
Squat Clean and Jerk (Heavy Single)
12 mins to work up to a heavy 1 rep
WOD
(AMRAP - Rounds and Reps)
12 min Amrap
15/12 Row
12 Front Squats (95/65)
9 HSPU
Friday 10/18/19
Strength / Skill
bench press
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3
Metcon
14min amrap
5 hspu
10 wb
15/12 Row
20 weighted sit-ups
Thursday 10/17/19
Warmup
CROSSFIT OPEN ANNOUNCEMENT WEEK 2
Coach plans warm up based on skill/wod
Strength / Skill
Deadlift
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3
Shoulder Press
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3
Metcon
15 min Amrap
15/12 Cal. Bike
50 DUs
15 KB Swings (53/35)