Skill:
Handstand walking / 15 Minutes
RX+: accumulate 100m
RX: accumulate 70m
FX: accumulate 40m with partner holding PVC (https://www.youtube.com/watch?v=2mbTTNwDA-w)
scaled: free standing handstand holds with a partner and shoulder taps against a wall
Conditioning:
AMRAP 9:
1,2,3…
HSPU (Fx = Pike Push-ups) Rx+ = Strict HSPU
Box Jumps (32/26) (Fx = 24/20)
Deadlift (275#/185#) (Fx = 225/155#) RX+ = 315/225#
Schedule Reminder:
We will be running our standard Mon, Wed and Friday 6:45 pm Foundations and also a Tuesday, Thursday 7 am with a Saturday at 11:30am. Due to the am Foundations we will not have 7 am WOD on Tuesday and Thursdays but Open Gym will still be available.
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Front Squat
3-3-3-3-3
Rest as needed
Build up to a heavy triple for the day
AMRAP 18:
18/15-Calorie Row (RX+ = Assault Bike cals)
15 Wall-Balls 20/14
12 KBS 32/24 kg, Fx: 24/16 kg
9 C2B Pull-ups Fx: Pull-ups or assisted pull-ups
CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.
*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.
*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.
For details or other questions about the open visit games.crossfit.com
=============================
Schedule Reminder:
We will be running our standard Mon, Wed and Friday 6:45 pm Foundations and also a Tuesday, Thursday 7 am with a Saturday at 11:30am. Due to the am Foundations we will not have 7 am WOD on Tuesday and Thursdays but Open Gym will still be available.
============================
Strength/Skill Schedule:
Monday: Snatch
Tuesday: Front Squat
Wednesday: Handstand Walking Skills
Thursday: Partner WOD
Friday: Open WOD 18.4
Saturday: TBD
Sunday: Strict Press
===================
Snatch:
*16:00 Clock
Every 2:00 for 8:00 (4 sets):
2 reps Touch-and-Go @ 65-75% (2 sets @ 65%, 2 sets at 75%)
then,
Every 2:00 for 8:00 (4 sets):
1 Rep @ 80-90% (start at 80% and increase load up to 90% based off of feel)
AMRAP 4:00
400m Run
Max DB Overhead Squats 50/35, Fx: 35/20* – alternate arms every 10 reps
*Rest 1 minute
AMRAP 4:00
400m Run
Max DB Overhead Walking Lunge 50/35, Fx:35/20* – alternate arms every 10 steps
CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.
*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.
*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.
For details or other questions about the open visit games.crossfit.com
=============================
For Time:
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pull-ups, Fx : Jumping Pull-ups
3 Super-Sets of (within 20 minutes):
Bench Press x 8 Reps
3 Rope Climbs , Rx+: 5 Rope Climbs, Fx: Skill work
Rest 2-3 minutes between sets
CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.
*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.
*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.
For details or other questions about the open visit games.crossfit.com
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Power snatch
5×2 (athlete chooses across or ascending weight)
4 Rounds Fx = 3 Rounds
5 ring rows
10 pistols
15 wall balls
20 sit-ups
25 mountain climbers
