EMOM:

12 Minutes

1 x Snatch Grip Deadlift
1 x High Hang Power Snatch
1 x Low Hang Power Snatch
1 x Overhead Squat

WOD:

AMRAP: 8 Minutes

3 Snatches
12 Hollow Rocks

Weight used tomorrow will depend on each individual athlete 

“Let the Chips Fall Where They May”

1 Round for Time:

20 Kettle Bell Swings
200 Meter Run
20 Wall Balls
200 Meter Run
20 Box Jumps
200 Meter Run
20 Inverted Burpees
200 Meter Run
20 Box Jumps
200 Meter Run
20 Wall Balls
200 Meter Run
20 Kettle Bell Swings

WOD:

3 Rounds for Time:

400 Meter Run
12 Thrusters (95#/65#)
12 Burpee/Lateral Jumps

CrossFit Class
10:00am

Saturday field trip WOD will be held at Owen Park in Vineyard Haven

… I heard there’s a hill …

WOD:

21-15-9

Deadlift (225#/155#)
Box Jump (30″/24″)

After Party:

Endurance Training

Movement Preparation

4 Minutes:
Lax Ball Mob (Hips & Shoulders)

x 3:
12 Scap Push Ups
12 Bridges
12 Hollow Rocks
12 Alternating Lunges
12 Steps – Duck Walking

Strength

7 minutes:
Work up to a heavy single Turkish Get Up
(note: not a max, arms work with same weight)

8 Rounds:
1 TGU Right
1 TGU Left
30 Seconds Rest

WOD:

AMRAP: 7 Minutes
Ascending Ladder
(65#/45#)

1 Weighted Jump Squat
1 Strict Press

2 Weighted Jump Squat
2 Strict Press

3 Weighted Jump Squat
3 Strict Press …

Continue in this fashion for 7 minutes

“A Lota Tabata”

20 sec work/10 sec rest x 8 intervals 
Scoring = Total the # of reps in the weakest interval for each station

Kettle Bell Swings
Sit Ups
Wall Balls
Lateral Jump Overs
Leg Raises
Burpees

EMOM:
8 Minutes 
1 x Power Clean
2 x Front Squat
3 x Push Press

WOD:
“The Chief”
5 Rounds
·1 minute rest btwn rounds·

3 Minute AMRAP:
3 x Power Cleans (135#/95#)
6 x Push Ups
9 x Squats

SATURDAY

Due to crappy weather forecast, the 10:00am WOD tomorrow will be at the box.

Don’t forget that the oly lifting class is now at 4:00pm

Pregame:

30 Body Complex Progressions
For Time

(1 BCP= 1 squat → 1 push up → 1 sit up → 1 super man → 1 tuck jump)

WOD:

Baby Bear Complex
(95#/65)
7 Minute AMRAP

• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press
(Thrusters OK)