Wednesday, 19 Apr 17

Warmup #1:
Run 4 Basketball court laps
5 Pike handstand push-ups on box
5 Handstand shrugs
10 Sots press (PVC or bar)
10 PVC Shoulder Pass through
10 Downward dog push-ups

Strength:
Shoulder Press 1x3 at 70% 1RM Shoulder Press 1x3 at 80% 1RM Shoulder Press 1x3+ at 90% 1RM

Warmup #2:
6 Skin the cat
6 Medicine ball cleans
6 Burgener WU
30 seconds Handstand hold against wall or free standing
6 Wall slides
6 Downward dog push-ups

WOD:
CrossFit Games Open 11.3
5 Min AMRAP
Squat Clean, 165/110 lbs Jerk, 165/110 lbs You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.

Xtra:
Tabata Assault Bike (Calories)
Record total calories

Friday, 31 Mar 17

Warmup:
200 meter run
5 Skin the cat
5 Medicine ball cleans
5 Elbows high and outside (PVC or Bar)
10 Downward dog push-ups
30 seconds Handstand hold against wall or free standing
10 Ring out the towel (each side)
10 Muscle snatch (PVC or bar)

S/S/S:
Clean & Jerk 1 Rep Max (1RM)
Take 20 mins to set your 1RM

WOD:
10-20-30-40 reps, for time of: - Double Unders (3:1 Single Unders) - Air Squat - Hand Release Push-Up