CROSSFIT

Skill

Kipping Tempo/Control

3×10 Bar

3×10 Rings

Strength

Front Squat 3-3-3-2-2-2-1-1-1

Sled (Optional/Extra)

5 x 100′ Pull (Backwards)

CROSSFIT LIFT

Front Squat 5-5-5-5-5

Deadlift 5-5-5-5-5

Split Jerk 3-3-3-3-3

***M/T/W of this week will follow a mini strength series (Split Jerk/Front Squat/Deadlift) as well as have supplemental Sled Movements if you have extra time after your WOD

CROSSFIT

Muscle Up Progressions/Attempts

Strength

Split Jerk 3-3-3-2-2-2-1-1-1

Sled (Optional/Extra)

5 x 100′ Push Sprints

CROSSFIT

MetCon

5 Minute AMRAP of:

10 Double Unders

1 HSPU

*Add 1 HSPU each round

3 Minute Rest

10 Minute AMRAP of:

15 KB Swings (35/55#)

5 Pushup/Row x 2 (30/50#)

3 Minute Rest

15 Minute AMRAP of:

Block Run (Short) w/Med Ball (14/20#)

10 Ring Dips

CROSSFIT

MetCon

“Dawn”

100 Burpee To Plate

80 Power Cleans (55/75#)

60 OH Lunge Walk Steps (25/45#)

40 Pullups

20 Turkish Getups (15/30#)

5 Block Laps (50′ Bear Crawl Between Laps)

For Time

*45 Minute Time Cap

CROSSFIT

Snatch Technique

-Starting Position/Creating Tension

-Positions #1/2/3

Mobility

Shoulders/Hips

Lift

Pause Snatch Grip Deadlift 10-10-10-10

Snatch Grip Deadlift 10-10-10-10