Friday Week#1 Loading

Warm up  

Good morning

Inchworm

GHD sit ups

Strict pull ups

Skill

Back squat

WOD

Back squat

5-5-5-3-3-3

Thursday Week#1 Loading

Warm up

Inversion to skin the cat to low

Work front lever

Pull over to support

Negative bar muscle up

Skill

Stone carry

WOD

3 rounds of

30 double unders

40m stone carry w/115 m/175

CFE

Warm up

Row 500m

5x

30:30 row intervals

Skill

Stone carry

WOD

15 minute AMRAP

20 double unders
20m stone carry w/115 m/175

Wednesday Week#1 Loading

Warm up

Isometric holds

-Tuck

-Pike

-Straddle

-Hollow

Skill

Movement standards

WOD

12 minute AMRAP

10 DB burpees

3 weighted pull up
3 DB strict press

Tuesday Week#1 Loading

Warm up

2 minutes double unders

OHS

Good mornings

Strict TTB

Superman push ups

Work the front lever

Skill

Movement standards

WOD

5X

10 weighted pistols w/35 m/53

7 fat bar deadlifts w/135 m/185 

CFE

Partner warm up

Ping pong

400m reverse sled drag

WOD

12 minute AMRAP

8 weighted pistols
4 fat bar deadlifts

Monday Week#1 Loading

Warm up 

Seal walk

Plate push

Strict pull ups

Strict ring dips to true support

Strict TTR

Skill

Farmers walk

Partner WOD

15 minute ping pong

20m farmers walk

7 DB burpees

Sunday Motivation

Saturday Week#10 Test

Warm up
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute

Skill
KB snatch & clean

WOD
2 minutes max effort followed by 1 minute rest
-KB snatch
-KB clean and press
-KB pistol
-KBS

Friday Week#10 Test

Warm up  

2 minutes double unders

Bucket work

P-par complex

Rope climbs

Pistols with a pause

Pull over to support

Skill

Movement standards

WOD

20 minute AMRAP

Cindy

5 pull ups

10 push ups

15 squats

or 

Mary

5 HSPU

10 pistols

15 pull ups

Thursday Week#10 Test

Warm up & Skill

Snatch technique

CrossFit Games Open 13.1

17-Minute AMRAP of:

40 Burpees to a 6" target

30 Snatches, 75# / 45#

30 Burpees to a 6" target

30 Snatches, 135# / 75#

20 Burpess to a 6" target

30 Snatches, 165# / 100#

10 Burpees to a 6" target

AMRAP Snatches 210# / 120#

CFE

Warm up & Skill

Snatch technique

CrossFit Games Open 13.1

17-Minute AMRAP of:

40 Burpees to a 6" target

30 Snatches, 75# / 45#

30 Burpees to a 6" target

30 Snatches, 135# / 75#

20 Burpess to a 6" target

30 Snatches, 165# / 100#

10 Burpees to a 6" target
AMRAP Snatches 210# / 120#

Wednesday Week#10 Test

Style

Warm up & Skill

Movement standards and strategy

(W) TEST #8

1 minute max effort stone GTS W/#95 M/#145

(M) TEST #9

Max effort 500m row

(G) TEST #7
1 minute Max effort TTB

Tuesday Week#10 Test

Warm up

3 minute rowing

5x

30:30 row interval

Skill

Movement standard

WOD

3 minutes max effort burpees*

(G) TEST #3

3 x max effort pull ups

Rest as needed

(Score- average of three efforts)

CFE

Warm up

30 minute max distance row*

(G) TEST #3a
3 minutes max effort pull ups

Monday Week#10 Test

The CrossFit Warm up 

3 x 15

Sampson stretch 30 seconds each side

OHS

GHD sit ups

GHD back ext

Dips

Pull ups

Skill

Thrusters

(W) TEST #4

3 x max effort thrusters

W/65 M/95

Rest as needed

(Average Score)