Wednesday Day#24 Test Week

Warm up & Skill

Hang power clean & muscle ups

WOD

Nasty Girls

3 Rounds for time of:

50 Air Squats 

7 Muscle-ups 
10 Hang Power Cleans, 135# / 95#

Tuesday Day#23 Test Week

The CrossFit warm up

3 rounds of 10-15 reps of: 

Samson Stretch (15-30 seconds)

Overhead Squat with barbell

Sit-ups 

Back-extensions 

Pull-ups 

Dips

Skill

Movement standards

WOD

Fran

21-15-9

Thrusters & pull ups

CFE

Warm up

2k row TT

WOD

Fran

21-15-9
Thrusters & pull ups

Monday Day#22 Test Week

Warm up 

400m run

Dynamic walk

Lunge complex

Broad jumps

OHS

GHD sit ups

Skill

Ski erg & air dyne bike

WOD

(M) Test #2

Max distance row in 3 minutes

(M) Test #13

Max calories ski in 3 minutes

(M) Test #12
Max calories bike in 3 minutes

Sunday Week#8 Speed Day #21

Saturday Week#8 Speed Day #20

Warm up
400m run
KBS
Push ups
Pull ups
Hollow rocks

Skill
DB snatch

WOD
In TEAMs of 4
5x
30 work:1 rest
-Battle ropes
-Box jumps
-TTB
-DB snatch

Friday Week#8 Speed Day #19

Warm up

400m run

Lunge complex

Inversion to skin the cat to pike pull to lower

Hollow rocks

Super rocks

Skill

Movement standards

WOD

Tabata

-Pull ups

-Push ups

-Sit ups
-Air squats

Thursday Week#8 Speed Day #18

Medicine ball warm up  

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

Movement standards

WOD

5x

20 KBS

40 double unders

Rest 2 minutes

CFE

Warm up

Max distance 15 minute row

WOD

5x

20 KBS

10 calorie row

10 burpee over monorail
rest 2 minutes

Wednesday Week#8 Speed Day #17

Warm up

8x Tabata

-Double unders

Skill

Power snatches

WOD

5X

20:40

Power snatch

Bar over burpees
Jump lunges

Tuesday Week#8 Speed Day #16

Warm up

400m

Broad jumps

Hollow rocks

Super rocks

Dips

Good mornings

Skill

Movement standards

WOD

5 x

10 burpees

1 suicide

15 jump squats

Rest 2 minutes

CFE

Warm up

4x

400m repeats

WOD

5 x

15 burpees

80 yard sprint

20 jump squats
Rest 2 minutes

Monday Week#8 Speed Day #15

Warm up 

Speed push ups

Power jumps

OHS

Pull ups

GHD sit ups

Skill

Speed bench & stone ground to shoulder

WOD

EMOTM 12 minutes

3 stone G2S
3 speed bench

Sunday Day#14

Saturday Day#13 Week#7 Volume

Warm up & Skill

Ski erg & Viper press

WOD

In TEAMs of 3

5x

30 seconds of work and 1 minute rest

-Ski for calories

-Viper press

-Double unders

Friday Day#12 Week#7 Volume

Warm up & Skill

Pose running technique #1

Pulling drills

-Stationary single leg

-Alternating legs

-Lunge drill

Falling drills

-Partner fall drill

-Hip driver drill

Combo drill

Partner pull & fall (hands on shoulders)

WOD

5x

400m repeats

Rest 1.30 after each effort

Thursday Day#11 Week#7 Volume

Warm up & Skill

Deadlifts & muscle ups

WOD

12 minute AMRAP

3 muscle ups

15 dead lifts w/135 m/205

CFE

Warm up

Running drills

WOD

1 mile run

3 minutes max CTB pull ups

1 mile run
3 minutes max deadlifts w/135 m/205

Wednesday Day#10 Week#7 Volume

Warm up & Skill

Hang power cleans

WOD

For time:

60 TTB

50 Hang power cleans w/115 m/155
40 Burpees

Tuesday Day#9 Week#7 Volume

Partner warm up

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

Thrusters

WOD

15 minute AMRAP

200m run

15 thrusters

CFE

Warm up

500m row

12 x Tabata row

WOD

20 minute AMRAP

600m run
15 thrusters

Monday Day#8 Week#7 Volume

Warm up 

400m run

OHL

Broad jump

Superman push ups

Super rocks

Hollow rocks

Skill

Movement standards

Cindy XXX

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats