Josh
Gymnastics warmup Gymnastics skill work Hero on the hill style “josh” and double under max
6 Minute
Max Effort Front Squat 6 minute Buy in 25 squat cleans (135/95) (CT 185/135) Use rest of time to row for calories. Score = number of calories rowed.
21-15-9
Snatch 10×1 +5# Gymnastics skill work 21-15-9 Swings (2/1.5) Box jumps (24/20) Sit-ups
Open 11.4
Clean and Jerk + 7# CrossFit Open 11.4
Squat/Bench/Deadlift
Squat/Bench/Deadlift, work up to heavy doubles in each. Last time to lift heavy prior to powerlifting total next week
10 min AMRAP
Gymnastics warmup and skill work Clean and Jerk 10×1 10 min AMRAP 1 db ground to overhead (45/35) 1 burpee 2, dbg20 2 burpee Etc
Jack
Gymnastics warmup and skill work Snatch 10×1 “Jack”
Triple
Heavy Triple Squat Heavy Triple Bench Heavy Triple Deadlift