Strength / Skill
Build to a Heavy 3 rep Front Squat
Coach LEd - Wod Prep
https://affiliate.crossfit.com/tools/programming/affiliate/daily-class-plan/20211115
WOD
"AMRAP 20:
20 Medicine Ball Cleans (20/14 lb)
60 Double Unders
Options
singles 120 jumps
Strength / Skill
press complex
strict - build to 1 rm
jerk 5x1 build to heavy
wod prep:
tabata 20/10
jump - rig - wb
WOD
6 min amrap
6 box jump
6 CTB
2 min transition
6 min amrap
9 cal row
9 wb
2 person teams
8 min amrap
A1 5 pull-up + 10 Wb
A2 max cal ski
A3 high plank hold
3 min transition
8 min amrap
A1 10 KB swings + 10 Goblet squats
A2 max cal bike
A3 weighted OH hold (45/25)
3 min transition
8 min amrap
A1 Bear Complex 95/65
A2 max cal row
A3 wall sit
The cardio must start before any athlete can start.
Strength / Skill
Front Squat
10-5-3-1-1-1-3-5-10
WOD
500/400 Calorie Row
30 Push-ups
400/300 Ski
30 wall balls
15/12 Bike
30 Box Jumps
Repeat round split everything in half
