Strength:

Spend 15-20 min. working up to a heavy 3RM for a Back Squat.

Rest as needed. (Work on shoulder mobility)

Workout Of the Day (conditioning):

8 Rounds for REPS

20 seconds of Hand-Release push ups

Rest 10 seconds

20 seconds of KB swings

Rest 10 seconds

Score equals total amount of reps completed throughout all eight rounds!

No prescribed weight, pick a challenging but safe load for both the movements.

6pm Class finishing up with good ol' tabata sit ups!

Strength:
4 sets,
Strict Press X 4-6 reps
Rest 30 sec.
Max unbroken double under’s or double under skill work.

Workout Of the Day (conditioning):
“CF Football Bear”

3 Total Rounds:
-Complete the following cycle 7 times:
Power Clean
Thruster
Back Squat
Rack Jerk
-After cycle is completed 7 times complete:
7 Pull Ups

-Rest 3 minutes between sets

***If the weight is dropped this constitutes a miss…coming off the bar during the pull ups constitutes a miss. Count number of total misses and complete that number in pull ups each round.

D1: 95/65…increase weight 2nd & 3rd round if possible.
D2: heavy but safe.

(Post total working time and heaviest weight used.)

Krishelle at the top of her 1st bar muscle up! Great job Krish!!!

Strength:
Snatch!
Find a new 1RM
If you know your current 1RM for a snatch, use the prescription below to find a new, heavier max!
Set 1: 50% 1-RM x 3 reps
Set 2: 75% 1-RM x 2 reps
Set 3: 85% 1-RM x 1 rep
Set 4: 90-95% 1-RM x 1 rep
Set 5: Attempt previous 1-RM
Set 6: Exceed previous 1-RM

Workout Of the Day:
CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs
Women and Masters Women 45-54: 55lbs
Masters Men 55-59, 60+: 65lbs
Masters Women 55-59, 60+: 45lbs