MONDAY

Skill:
Alternating hollow/arch tabata 4:00

Strength:
Front Squat 6-4-2-1-1 (go up 5 lbs from last week's weight each set if can)

WOD for time:
2 Rounds of:
500m row
15 Wall Ball Shots 20/14
20 alternating lunge steps with wall ball
--Rest 2:00--
3 Rounds of:
15 burpees
15 KBS 1.5/1.0
10 goblet squats with KB

TUESDAY

Skills with Marcie

WEDNESDAY

Skills: pull-ups continued
Scale-- hold top of pull up :10, :20, :30, resting between sets
Rx-- Strict pull-up with tempo down 5 seconds. 3-3-3-3-3
Rx+ -- 5 count up, 10 count down 2-2-2-2

WOD
EMOM x 10 min
Odd 8-10 push press/push jerk
Even- 6-8 bend over row
(pick challenging weights)

Conditioning:
run 400m x4, rest between sets or run 200m x4 with sandbag 40/20#

THURSDAY

TBA or CrossFit Open 16.3

FRIDAY

Skill:
1-arm DB strict press up, tempo 3 seconds down
1st set light 10/10
2nd set medium 5/5
3rd set heavy 3/3

WOD- Chipper
100 DU's/200 singles
60 DB snatches 55/45, 45/35, 35/25
50 air squats
40 deadlifts 155/115, 135/95, 95/65
30 cleans same weight
20 T2B, scale knee to elbows
10 HSPU, scale on box

Saturday

open gym with JC 8:30-10am