08.01.16

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Primer:
3x 10 reps one arm DB bent over rows
3x 10 reps of supermans with one arm up, one arm at side- raise opposite arm and leg at the same time

Skill:
Deficit Deadlifts 7 sets of 3 reps build load
stand on 25# plate

WOD:
4 RFT
6 hang snatch 95/65
8 box jumps 24/20
then 800m run
4 RFT
6 snatch 95/65
8 box jump overs 24/20

07.30.16

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Make up Strength

Teams of 2
Run 600m together
then 2 Rounds- 1 work, 1 rest
30 Wall Balls 20/14
30 TTB
20 Push ups
20 Box jumps
10 Front squats 135/95- off the ground
10 Muscle ups or sub 2 C2B + 2 Ring Dips per Muscle up

07.29.16

Primer:
3 x 6/side single leg step ups from side of box with DBs in hand
3 x20 reps of weighted sit ups- DB across chest

Barbell Complex- 5 sets of the complex- build load
Back squat x 2
Reverse lunge each leg
Push Press
OHS x 2
Front squat x 2

WOD:
7 rounds of 5 reps of unbroken gymnastics movement- rest as needed

CrossFitRoots_ToestoBar-555x348

07.28.16

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SKill: Snatch
4:00 EMOM
snatch balance x 2 reps @65-80%

6:00 EMOM every 2:00 @65-80%
1 high hang snatch + 1 hang snatch + 1 snatch below the knees

WOD:
4 RFT
DB snatch 45/35 x 20 reps total
Sandbag run 200m (start line to fence and back)

07.27.16

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Skill:
Muscle up work
1. transition work on low rings
2. swings from a low bar
3. swings from high rings
4. strict ring dips

WOD:
Not for Time
Deadlifts
10-5-3-1-1-1-3-5-10 reps
65%-70%-80%-85%-90%-95+%-80%-70%-60%