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(Practice / Lactate Threshold (8-12 min)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Row 200m10 Hang Power Snatch (empty bar)10 V-ups100ft KB Waiters Carry SOD Deadlift – 3 x 10^ & GHD Sit-ups 3 x 15 (22 min) WOD For Time:30 Toes to Bar2 Run loops around the turf/rubber15 Power Snatches (115/80)4 Run […]

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)300m row10 Wall facing squats10 Push-ups10 Sec handstand (facing the wall) SOD 6 Alternating sets of each on the 90 sec (18 min) Set 1: Pendlay Row x 10 (wt= athletes choice)Set 2: DB Bench Press x 10 (wt = athletes

(Competition / Metabolic Conditioning)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)200m row10 empty bar Overhead Press10 GHD sit-ups5 Lateral Skaters (per leg) SOD Strict Overhead Barbell Press – 3 x 10^ (12 min) WOD 17 min AMRAP 10 Abmat sit-ups10 OHS (75/55)10 Lateral Skaters (per leg) (20 total)10 Bar Facing Burpees

(Practice / Glycolytic (2-5 min bursts)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Jog down and back10 (total) body weight LungesReverse Inchworm with Push-up (1 pole)Bear Crawl (turn around) 1 pole. SOD Every 2 minutes, for 10 minutes (5 sets):16 Forward Walking Lunges (70/53) (8/leg)10 Romanian KB Deadlifts WOD 1 AMRAP 410 Front

(Mental Toughness / Gymnastics Focus)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)200m Row20 Double Unders / High Singles10 Ring Rows10 Push-ups Skill of the Day Bar and Ring Muscle-up Practice (15 min) WOD Chipper (For Time):100 Double Unders / High Singles90 Wall Balls (20/14) (10/9)80 Ring Rows (bent knees and horizontal torso

(Practice / Metabolic Conditioning)Warm-up (10-15 min) WOD 1 Buy In: 2k Row Then, WOD 2 7 Rounds of:8 Hand Stand Push Ups10 Toes to Bar12 Dead Lifts 205/155200ft Run around turf/rubber

(Competition / Phosphogenic 1-10 sec bursts)Warm-up (15 min) SOD 1 Every 3 minutes, for 21 minutes (7 sets):Snatch (Squat snatch is the goal)Sets 1-2 = 3 reps @ 60%Set 3 = 2 reps @ 70%Set 4 = 1 rep @ 80%Set 5 = 1 rep @ 90%Set 6 = 1 rep @ 95%Set 7 =

(Practice / Glycolytic)Warm-up (15 min) SOD KB or DB Turkish Get-Ups 3 x 2 AND GHD Hip Extensions 3 x 15 (10 min) WOD “The Chief” Max rounds in 3 minutes of:3 Power Cleans 135/956 Chest to Deck Push-ups9 Air Squats to a Butt Ball Rest 1 minute.Repeat for a total of 5 cycles. (20

(Competition / Gymnastics Focus)Warm-up (15 min) SOD Back Squat – 3 x 10^ (15 min) WOD 2 Rounds (3 rounds optional) For Time:50 Calorie Row150 Double Unders50 Hollow Rocks (shoulders and heels tap the ground)

(Practice / Lactate Threshold 8-12 min)Warm-up (15 min)… SOD 3 x 6-10 Pull to Inverted Hang into Skin the Cat. (15 min) WOD 5 Rounds For Time: 20 Wall Balls (20/14)15 Russian KBS (70/53)10 Box Jump Overs (24/20) TOMORROW 1/16/17 There is NO 5 AM CrossFit Class. The first class will be at 6:30 AM.