Buy In: Turf work 20 meters- Walking RDL's, Walking lunges, walking spiderman lunges, walking pigeon.
Mobility: 1 minute each- Couch stretch right, couch stretch left, olympic wall squat, frog, pvc hip flexor smash.
Complete 2 reps Front Squat on the minute for 8 minutes at 80+%
then in 12 minutes complete as many rounds as possible of:
Baseline to Baseline Shuttle run
10 Push Ups. Make 'em purty.
30 Double Unders
Buy In: Turf work 20 meters High Knees, Butt Kickers, Side Shuffle left, Side Shuffle Right, Cartwheel Left, Cartwheel Right, Handstand Walk.
Push Press 5 sets of 3 (from the floor- this means clean it and don't use racks). Progressive Loading record heaviest set.
11 Minute AMRAP
1 Rope Climb
4 Bar Muscle Ups (Sub 1:1 Dips/Pullups)
7 Handstand Push Ups (sub push press- don't use racks please!)
Buy In: 12 reps- band shoulder complex.
5 reps each position snatch progression
5 sets of 3 hang power snatch. Record heaviest set to Wodify.
copied and pasted from CrossFit.com:
3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps (women's weight 53#)
12 chest-to-bar pull-ups
Post time to comments.
Buy In: 10 reps each: Unloaded barbell complex- back squats, shoulder press, front squats, push press, romanian deadlifts, hang power cleans.
Progressively load your squat to prepare for:
Squat (for time) 20 reps@80% (10 minute cap)
Complete 3 rounds of: Every 3 minutes complete 3 squat cleans, then 2 jerks.