Great Job to all the teams this weekend at SuperFit Lorton!

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Strength/Skill Schedule:
Monday: Shoulder to Overhead Complex/ Partner WOD
Tuesday: Strict Pull Ups
Wednesday: Snatch Complex
Thursday: Front Squat
Friday: Hang Power Clean and Jerk and BCF Benchmark WOD”Man Test”
Saturday: Benchmark WOD “Amanda” and Deadlifts
Sunday: Chipper

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5 sets of:
2 Push Press + 3 Push Jerks (ME)

Open WOD 18.1 Buddy Style
*with a partner
AMRAP 20 alternating movements
8 toes-to-bars
10 dumbbell hang clean and jerks 50/35, (5L/5R)
14/12 calorie row

Pistol Development:
Rx: EMOM 10
10 Single Arm Front Rack Alt. Pistols
FX: 10 Pistols

Tabata:
Kettlebell Swings 32/24, Fx: 24/16
*Rest 1:00
Double Unders
*Rest 1:00
Ring Rows
*Rest 1:00
Row Calories (Rx+AAB)
*Full Tabata per movement. Not Rotating

Push Press:
4 x 8 (A: 75-80% of 1RM)

AMRAP 4:
12/9 Cal Row
8 Burpees Over the Rower, Fx: 8 burpees

Rest 4:00

AMRAP 4:
10/7 Assault Bike Calories
8 Toes to bar, Fx: V-ups

Rest 4:00

AMRAP 4:
100 m Run
8 Handstand Push ups, Fx: Hand release Push ups

*Score is total Gymnastics reps

**Each 4 min working period should be an all out sprint

Sumo Deadlift:
3 x 10 (A: 75-80% of 1RM Deadlift)

Superset with 3 x 10 Supermans w/2 count hold

AMRAP 9:
6 Hang Power Clean and Jerks 115/85, Fx:95/65
12 Box Jumps 24/20

Yoga cancelled tonight.

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Muscle Up Skills and Drills:
Rx: 5 x 3 Strict Muscle Ups
Fx: 5 sets of 3 swings + 1 Muscle up (or a similar complex).

Development:
3-5 Sets:
5 False Grip Ring Pull ups, 5 False grip ring rows
5 Low ring transitions

“Schlitz”
4 rounds:
400m Run
4 Muscle Ups Fx: 4 Chest to bar Pull ups + 4 Ring dips
40 Double Unders

*Courtesy CrossFit New England

3 x :45
Front Rack KB Wall Sit

Rest 1:00