Gym WODs

9:00AM WOD Drills:
(8 minutes)
1 Power snatch
1 Hang power snatch
1 Overhead squat

10:00AM WOD Drills:
(10 minutes/ 2 rounds)
Run 200m
10 KB SDHP
10 KB Squats
10 KB Swings
5 Downward dog to upward dog
Every 1:30 x5 rounds:
1 Power snatch

Build to a heavy single.
Potentially attempt a PR if they feel good.

Extra credit:
Three rounds:
5/5 Elevated split squat
10 Back extensions
Complete in teams of 2,
Or as an individual
25 minute AMRAP:

10-20-30... reps of:
Sumo Deadlift High Pull
Kettlebell Squat
Kettlebell Swing, Russian
Bear Crawl, mats
Racked Carry 100m
(rest 1:30)

Reps are per teammate.
One partner works at a time.
Rest is option for teams; recommended for individuals.
Every 1:30 x4:
2 Split jerks

Every 1:30 x4:
1 Split jerk

Come out of a rack.

On the singles, use something heavy but deliberately NOT A MAX today.

20 minute AMRAP of:
10 Box Jump Over
10 Dumbbell Push Press
40FT Dumbbell overhead walking lunge
Rest 1:00

DB Push Press are total reps.
Use the same arm on PP into the lunges.
Switch each round.
18 minute EMOM:
3-5 Skin the cats
:20-30 Box/ ring supports
Balance L/R leg
Squat hold

3-5 minutes to practice muscle up variation.
15 minute AMRAP of:
Run 800m (2x 400m)
25 Air squats
10 Bar muscle ups
20 Air squats
5 Bar muscle ups
15 Air squats
(8 minutes)
1 Power clean
1 Hang power clean
1 Front squat
Every 1:30 x5 rounds:
2 Power cleans
1 Front squat

Every 1:30 x5 rounds:
1 Power clean

Build to a heavy single.
Potentially attempt a PR if they feel good.

Strength:
(10 minutes)
Front squat 3-2-1

Complete all three sets as heavy as you can maintain perfect front squat technique.
(18 minute EMOM):
3-5 Chin ups
3-5 Dips
5/5 Dumbbell snatches
Jump rope
1:00 of work,
2:00 of rest
x5 rounds:

14 Dumbbell hang power snatch
7 Burpee over dumbbell
Max Double unders

*Your score is the total number of double unders.
9:00AM WOD Drills:
(8 minutes)
1 Hang power snatch
1 Power snatch
1 Overhead squat

10:00AM WOD Drills:
(10 minutes)
10 Handstand kick ups
10 KB swings
5/5 KB push press
Row 15 calories
9:00AM WOD:
Every 1:30 x10 rounds:
2 Power snatches

Extra credit:
Three rounds:
5/5 Elevated split squat
10 Back extensions
In teams of 2,
Complete a 25 minute AMRAP,
With reps of 20-40-60-80...

Handstand walk, mats
Kettlebell swings
Kettlebell push press
Calories rowing

*All reps are total as a team. Push press is total; split between partners/arms.
Take 5 minutes to build to opening weight.

Then,

Every 1:30 x8 rounds:
1 Front squat
2 Split jerks
5:00 of work, rest 2:30, x3 round:
Run 500m
5-10-15-20... reps of:
Wall balls
Toes to bar

*Try to match your score each round.
18 minute EMOM:
2-5 Skin the cats
:20-30 Ring/ box supports
5+5 Shoulder to overhead & Deadlift
10 Box steps
CrossFit Open 13.2 WOD:
10 minute AMRAP of:
5 Shoulder to overhead
10 Deadlift
15 Box jumps/ steps @ 24/20 inch

Use 115/ 75 LBS for barbell.