Week of 8/28
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MondayTuesdayWednesdayThursdayFridaySaturday
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8/288/298/308/319/19/2
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SkillStrengthSkillStrengthStrengthWarmup
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Strict PullupsBack SquatRow8 Minute EMOMBnk Jerk + OHS400m Run
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- Max Set5 @ 70%250m Banded Row4 DL + 3 HC + 2 Jerks1 + 3Spealler Warmup
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Kipping Pullups4 @ 75%Rest- Start @ 55% of C&J- Work up to heavy complex
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- Max Set4 @ 80%
500m Row for Time on Damper 10
- Adjust as neededSkill
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4 @ 85%SnatchKipping HSPU
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WODWODWOD3 Snatch DL + Hang Power Snatch + 2 Hang Snatch
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From CrossFit LinchPinWOD18 Minute AMRAP5 RoundsWOD
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3 Rounds15 Minute AMRAP10 Burpee10 Alternating DB Snatch 50/35- Work to heavy complex"The Royal Tenenbaums"
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2 Rounds Cindy
10 1-Arm DB OH Lunge Left 50/35
20 Situps10 PistolsTeams of 3
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1 Round DT15 R. KBS 70/5330 Double Unders10 PullupsClean and Jerk100 Deadlift
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10 1-Arm DB OH Lunge Right 50/35
400m Run10 Box Jumps 24/203 Squat Clean + 3 Jerks80 Hang Power Clean
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Cashout200m Run- Work to heavy complex60 Front Squat
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Christmas Abbott Abs*Walking or stationary lunges40 Jerk
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Back Squat20 Thruster
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5x5 @ 75%*Only 1 person works at a time
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**EMOM all do 5 Burpees
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OR***135/95
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WOD
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5 Rounds
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20 GHD Situps
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30 Cal Row
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200m Sled Push/Sled Drag
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