Wods 9/2/19-9/6/19

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Reminder, CrossFit Total, (max Back squat, Press, Deadlift) next Monday.  We’ll retest after Thanksgiving.  I am excited to see yall crush it!


Bench DB or close grip 3×10
“One at a Time”
1 arm DB push Press 10/10  50/35DB
25 abmat situps
10 Box Jump overs 24/20
10/10 DB snatch
Dball/Sandbag carry 50m
Bench press trains the horizontal plane which tends to get left out in CrossFit.  The wod will help address imbalances.  Scale it so you can move the whole time.
Back squat 3-2-1, 3-2-1 1st 3 at 75%-80-85, 80-85-90
“Thigh Gap”
40-30-20-10 Cal row
10-20-30-40 Front rack DB lunges 2×50/35
Build to a heavy, but not maximal single today.  Leave some in the tank for next week.  Attack the row on today’s wod.  Keep the weight on the lunges light enough to where you are doing the last round in no more than 2 sets.
“Hang power snatch+OHS+hang squat snatch E90 secx8
“Sucker Punch”
12 min AMRAP
10 hang power snatch 95/65
30 Dbl unders
30 Dbl unders
The beginning piece is there to really dial in movement for the snatch.  If you’re confident with snatching, y0u can get heavy, but not maximal.  Scale the weight on this wod so you can get 10 in a row for atleast 2 rds.  We want to see 12 min of movement.
3×5/5 windmills
Bar MU skills
“Bar Star”
25 Wallballs 20/14
7 Bar muscle ups
20 KBS 70/53
15 Burpees
A lot of yall are real close on bar muscle ups.  Expect them to keep showing up as the open will be here Oct 10.  The key to gymnastics skills is practice.   For those of you on the fence, don’t be afraid to sacrifice some intensity in todays wod so that you can refine your skill of bar Mu.  Sometimes, you need to slow down to get better.
Rope climb skills
C&J Cycling skills
CrossFit Linchpin Test 12
400m run
15 Clean & Jerks 135/95
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb
This is a great all around test of work capacity.  The weight should be medium for this type of wod.  You shouldn’t be dropping it every rep!  That will be too slow.  Adjust so you can do 5 in a row for round 1.  Of the 3 movements, focus on the one you need the most help with and attack it!