Monday
A. Spend 10 minutes working on BB Tech for Snatch
+
Accumulate 10-12 Squat Snatch Singles (MOD-Heavy)
*enough to challenge form/technique, but not overpower and effect technique
B. 15 Min EMOM:
1) 5s AB SPRINT + 3-5 Power Snatch (95/65)
2) 7s Row Sprint + 3-5 Lateral Burpees over the Rower
3) 40-50 DUs
Tuesday
A. 9/11 Tribute WOD (Time)
For Time w/ Partner, athletes can work at same time @ different stations
2001 m Row
92 Box Jumps (92 people American Air Flight 11)
64 Deadlifts (175/125) (64 people United Air Flight 175)
64 Burpee Over the Bar (64 people American Flight Air 77)
44 SDLHP (115/75) (44 people United Air Flight 93)
125 Wall Balls (20/14) (125 people Pentagon)
2001m Run (together, w/ flag if you’d like)
*Mile Run will be Murph Loop + 400m out front
Wednesday
A. 5-10 Mins to warm up+practice HSPU
3 Sets:
– AMRAP UB Strict Ring Dips (scale to 8-10 reps)
Rest 2 mins between
B. 3 Sets:
– AMRAP UB HSPU ((scale to 8-10 reps))
Rest 2 mins between sets
C. For Time:
10-9-8-7….1
– DB Pushups (chest between DBs)
– DB Cleans (50/35)
– DB S2OH (50/35)
Thursday
A. For Time w/ Partner: (25 Min Cap)
– 75/60 Cals AB (Partner Holds DBs Overhead 50/35)
– 50 Back Squat (185/135)- From Rack
75/60 Cals Row (Partner Holds DBs Overhead 50/35)
– 50 Front Squat(135/95)- From Rack
B. Coaches Core 😉
Friday
A. 5-6 Sets:
– Wtd. Pullup X 5
Rest as needed
B. For Time:
– 30 Deadlifts (225/155)
– 30 Power Cleans (135/95)
– 30 T2B
– 30 Pullups
*Every break, complete 8 BF Burpees
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am