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CrossFit — February 8, 2019

WOD Strength+Skill Power Snatch (5×3) Power snatch starts FTG WOD CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders

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CrossFit — February 7, 2019

WOD Strength+Skill Weighted Pull-ups (5×3) Start with something manageable and increase weight! If you are still working on pullups — work towards smaller resistance band / start to modify ring

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CrossFit — February 6, 2019

WOD Strength+Skill Front Squat (5×5) Shoot for fourth set to be previous heaviest 5 rep WOD Metcon (Time) 11-9-7-5-3-1 DB hang squat clean (50/35) DB push press DB box step

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CrossFit — February 5, 2019

WOD Strength+Skill Split Jerk (3-3-2-2-1-1-1) WOD CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap 16 min cap

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CrossFit — February 4, 2019

WOD Strength+Skill 10 rounds every 90 seconds — alternating Muscle-ups (6) Work on a muscle up progression! What you do will depend on your skill level. Ask your coach for

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CrossFit — February 2, 2019

WOD WOD Metcon (AMRAP – Rounds and Reps) 30 min AMRAP — w/ partner perform 6-12-18-24 burpee — alternating DB thruster (50/35) — split as desired 2 x situp —

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CrossFit — February 1, 2019

WOD Pre Warmup Metcon 15-20 min mobility sesh rx+ — research mobility techniques at roll out / stretch & work on mobility areas of improvement Mobility tools: banded stretches /

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CrossFit — January 31, 2019

WOD Strength+Skill Back Squat (5×5) Increase in weight — shoot to perform previous 5 rep on 4th set If successful increase weight for 5th set if failed attempt again on

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CrossFit — January 30, 2019

WOD Strength+Skill 3 Position Snatch (5×3 position) High Hang, Knee, FTG Yes — this is a squat snatch WOD Metcon (Time) 4 RFT 400m run (500m row) 25 pullup 25

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CrossFit — January 29, 2019

WOD Strength+Skill Push Press (5×7) WOD CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# /

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