Monday
Power clean+3 Push Jerk EMOTMx8
8min AMRAP
50m run
5 push Jerk 135/95
8 TTB
rest 4 min
8 min AMRAP
50m run
5 push jerk 115/75
8 TTB
We haven’t done many wods with short runs like this. You’ve got to turn and burn in order to get a high score! We will warmup the jerk in the EMOTM. Focus on connecting the reps. The load lightens in the second round with the hope that you can move faster. The key to this wod is efficiency.
Tuesday
5 DL 75%+5-10 from last week+10 heavy goblet squats
Teams of 2
15 min
5/5 DB snatch 50/35
8 burpee box jump overs 24/20
1 must do a whole round then the other does a full round
This is the last week of this deadlift/goblet squat series. I am excited to see some PR’s next week! The wod is meant to have approxamently a 1:1 work/rest ratio. The goal is for you to attack each round as fast as you can. Try and beat your partner!
Wednesday
“””Nast girls on the run””
3rds
400m run
50 air squats
7 Muscle ups
10 Hang power cleans 135/95
This is a slight variation on a CrossFit classic. The run actually allows your arms some recovery for the muscle ups. If you don’t have muscle ups, this will be a great day to come in and work on them!
Thursday
Power snatch+2 OHS-2ct pause EMOTMx8 min
Rowing/biking Nancy 5rds
5rds
500m row/.6 bike
15 OHS 95/65
We are retesting this wod from the beginning of the year. We’ve worked hard on OHS and this is a great time to see where we are at! Stay tuned for more retests next week.
