5 Curtis P’s ( 1 PC + lunge right and lunge left with bar in rack position) 95/65
10 pull ups
15 push ups
20 sit ups
X 5

[wptab name=’8:30AM Strength’]
A. CGBP X 5-5-5 75% – 85%
B1. Seated Sled Pull X 3
B2. Pull Up Negatives X 5 X 3
+
EMOM: 10 Min
Even: 5 Push Press (tough)
Odd: 8 TTB
+
3 sets: 10 Good Mornings + 1 Rope Climb

[/wptab] [end_wptabset]

EMOM for 20 min
Even- wall balls 20/14
Odd- burpees
(Beginners do light wall balls and 5 burpees)

[wptab name=’8:30AM Hiit’]

Warm Up: Jog 1 Mile
+
3 Sets:
500m Row
21 Burpees Over Rower
10 Pull Ups
2 Min Rest

+

Core Work:
10 Candlesticks  (Try it on one leg if you’re feeling frisky)
60 Sec Plank Hold
X 3

Michael McKinney got his first bar muscle up!

[/wptab]

[end_wptabset]

Split Jerks:
Find 1 RM IN 12 min. Beginners practice light weight for 12 min.

+

AMRAP 5 min
Ring or Bar MU

Beginners do TGU (25/15) alternating arms.Record number of reps to the board.

+

All out effort 1k row for time.
Record time to board.

Nice CTB Clifford!

[wptab name=’8:30AM Strength’]

A. Deadlift 5-5-5 75-80%; rest 2 min between sets
+
400m Row
10 DB Hang Squat Cleans
40 Double Unders
12 HR Push Ups
10 GHD Sit ups
3 min Rest
X 3

[/wptab]

[end_wptabset]

Deadlift:
In 15 minutes TAKE 90% OF 1RM AND DO:
Warm up
45% x 5
55% x 3
65% x 2
Then:
85% x 5
90% x 3
95% AMRAP
Record 95% weight and number of reps to board.

AMRAP 15 min
100m run
7 CTB
( beginners do jumping CTB)
7 box jumps 24/20
7 HSPU

[wptab name=’8:30 Hiit’]

100 meter hard run
10 push-ups
30 seconds rest

100 meter hard run
30 Double Unders
30 seconds rest

100 meter hard run
10 pull-ups
30 seconds rest

100 meter hard run
10 burpees
30 seconds rest

100 meter hard run
10 Jumping Squats
30 seconds rest

100 meter hard run
20 Sit Ups
30 seconds rest

Beginner – 1x
Intermediate- 2x
Advanced – 3x

[/wptab]

[end_wptabset]

Shoulder Press
In 15 minutes TAKE 90% of 1RM AND DO:
Warm up
45% x 5
55% x 3
65% x 2
Then:
85% x 5
90% x 3
95% AMRAP
Record 95% weight and number of reps to board.

DU ladder for time:

10-15-20-30-20-15-10.
Must get all in a row to get RX.
Rest 1 min btw sets.
If you mess up you can rest and do that number again.
Beginners do attempts. Recored your time to the board.

+

Find your Max WTD push up in 10 minutes. ( have a partner stack plates on your back)

Record weight to board.

[wptab name=’8:30AM Strength’]A. Back Squat
75% X 5
85% X 3
95% X 1+
B1. Snatch Grip DL 100% of snatch @3111 X 5; 60s
B2. Front Racked KB Lunge X 16; 60s
B3. Strict Toe 2 Bar 10 reps; 60s
X 4 sets[/wptab]

[end_wptabset]

A.Back squat @21X1
In 15 minutes TAKE 90% OF 1RM AND DO:
Warm up
45% x 5
55% x 3
65% x 2
Then:
85% x 5
90% x 3
95% AMRAP
Record 95% weight and number of reps to board.
+
CrossFit “Helen”
3RFT:
Run 400
21 KBS 53/35
12 pull ups ( beginners do jumping pull ups or ring rows)

[wptab name=’8:30AM’]Five 3 Min AMRAPS with 1 Min Rest between sets:
10 KBS
200m Run (parking lot)
AMRAP Double Unders in remaning time

Skill Challenge:  3 Sets:  1 Min Plank + 30 Sec L Sit [/wptab]

[end_wptabset]

A. Pause Ring Dips 2.2.2 rest 15/sec.Rest 2 min x 2(pause 1 whole second in the bottom of the dip before pushing up) Beginners do negatives @ 3 counts down.

B.
3 RFT
10 CTB pull ups
10 Barbell Lunges/leg 75/55
10 back ext.
Row 150

[wptab name=’8:30AM’]A. CGBP X
75% X 5
85% X 3
95% X AMRAP
B1. Waiters Walk 100m Switch Arms at 50m; 60s
B2. FLR in Rings 45s X 3
C1. Pull Ups X 5 X 3; 60 s
C2. Powell Raises @3010 X 10/arm X 3; 60s (30s between arms)
[/wptab]

[end_wptabset]