WOD

WOD: “Grace” For Time:

30 Clean and Jerks 135/95/65

*8 min hard time cap

Goal times: 6–8 minutes for beginners; 4–5 minutes for intermediate athletes; 3–4 minutes for advanced athletes; less than 3 minutes for elite athlete

Cashout: 4 rounds (leave 10 mins to finish)

25 ab mat situps

:30 sec low plank hold

Skill: Kipping/Butterfly Pullups (10-15 min progressions)

WOD: “Station Rotation”

20-25 min to finish

3 rounds NOT for time. start on any station then move to the next. Rest 2 mins after each round. you are done with 1 round when all 5 stations have been completed.

Station 1: 15 Box Jumps 24/20/16

Station 2: 25 air squats

Station 3: 15/12 Cal Bike

Station 4: 15 Pullups

Station 5: 15 Bench Press 115/80/65

Boulder CrossFit – CrossFit

Metcon (Time)

For Time

14-12-10-8-6-4-2:

Deadlifts 205/135/115

Bar Facing Burpees

Score = Time it takes to complete the workout

GOAL= sub 12 mins

Deadlift

Boulder CrossFit – CrossFit

Metcon (AMRAP – Reps)

WOD: “Snatch it”

0:00-6:00 min

50 Double Unders (scaled is 90 singles)

800m Run

*max Power Snatches with time remaining 95/65/55

6:00-8:00 min REST

8:00-14:00min

100 Double Unders (125 singles scaled)

400m Run

*max power snatches with time remaining 135/95/65

14:00-16:00 min REST

16:00-30:00 min

150 Double Unders (200 singles scaled)

200m run

*find a heavy snatch can be power or squat in the time left over

* 2 scores

*score 1 is total REPS on snatches

*score 2 is your 1rep max snatch

Snatch

Score = Time it takes to complete the workout

COACH CHOICE JUST SHOW UP!

On the 4:00min x 5 Rounds:

15/12/10 Calorie Fan Bike

12 Single Arm DB Hang Power Cleans (50/35/25)

9 Box Jumps (24″/20″)

*Must switch arms every 6 reps

Score: Slowest round

Log times for all 5 rounds

Skill:

DB Turkish Getups (10-15 mins)

WOD:

20 MIN EMOM

MIN 1: 200M Row

MIN 2: 4 Turkish Getups (2 per arm)

MIN 3: 20 Goblet Squats 53/35/26lbs

MIN 4: 20 KB Swings 53/35/26

*start on any station. do not need to go in this order.