CrossFit Martha's Vineyard

Monday 9/17
*Mobility: Shoulders (OH)
*Skill – Goal #3
Partner WOD:
For Weight & Time
10-8-6-4-2-4-6-8-10
Strict Press
Alternating, each partner must complete each set unbroken.  Your partner acts as your rack, the bar must never touch the floor. (ex. Sally 10 strict press, pass off to Jane.  Jane 10 strict press, pass off to Sally.  Sally 8 strict press, pass off to Jane.  Jane 8 strict press….) Resting partner must hold a 90 degree squat, arms raised above eye level.

Tuesday 9/18
Mobility: Hips/Hammies/Lower Back
Tabata: 20 sec work/10 sec rest x 8 rounds ea.
Flutter Kicks (in hollow rock position)
Chin Over Bar Hold (any grip)
Pressing Snatch Balance – PVC or Empty Bar
Dive Bombers
Jumping Spider Man Stretch

Wednesday 9/19
Mobility: Squat/Rack Position/OH Position
Strength:  Find 3RM Thruster
EMOM: 10 Min
(@ 70% of 3 rep max)
4 Thrusters
6 Barbell Push Ups

Thursday 9/20
Mobility: Lower Body
Skill: Burgener Warm UP
WOD: 8 Rounds for Weight &Time
12 Russian Step Ups – Dumbbell (6 ea. leg)
200m Run
6 Turkish Get Ups – Barbell (3 ea. arm)

Friday 9/21
Mobility (10 min) 
Skill: Goals (10 min)
EMOM: 10 Min
6 x 40ft Shuttle Runs
AMRAP: 15 Minutes
(53#/35#)
8 Kettle Bell Swings
6 Goblet Squats
4 Burpee Lateral Jump Overs
200 Meter Run