Warm-up ALL: 2 Rounds 100 Meter Run 15 Russian Kb swing (hard and fast) 5 Drop Jumps (https://youtu.be/SrCfgnllAmk?t) 7  Barbell Kang Squats Clean work OPEN: Clean Complex Every :90 X 6 1 Hang Power clean 1 Squat clean 1 Front squat *Build in load as you go Life: Metcon (AMRAP - Rounds) 10 min Amrap Bike 9/7 Cals 12 Jump squats 100 M Front rack Kb carry (https://youtu.be/zKHog8SWdM4?t=13) Metcon ALL: Metcon (Time) "LAZY LINDA GOES for a RUN" 10-1 Reps of DB Deadlift DB Bench

We do not know about everyone else but we are EMBRACING this "Season"change with open arms. In the coming days/weeks we have some stuffed planned for the gym that we will be sending out emails for and talking about during class. For this week Erica and I thought it would be fun to take some classic Crossfit workouts and put a little twist on them. Hope you enjoy ..."Crossfit Girl..Gone Wild" Warm-up ALL: 9 min of work :30 row 50 Heavy rope single unders 10 Perfect stretch (5

Warmup ALL: Coach lead Metcon ALL: Metcon (Time) For Time ...Row ...Handstand push-ups/ Deficit push ups ...Sumo deadlift High pull (115/75) ...Bike ...Sit ups ...Dual Kb Clean and Jerk (35/24) ...Run ...Jump lunge ...Manmaker *Reps will be revealed as you work through movements

Warmup ALL: 2 round 10 plank to push up (5/side) 10 Russian baby makers 10 Cossack squats :45 bike into 3 min T-spine Can opener Barbell warmup ALL: 9 min Emom 1) 3 Snatch Deadlift + 3 Snatch High pull 2) 3 Hang Snatch + 3 Overhead squat 3) 3 H.H Squat Snatch + 3 Below Knee SS * Light loads and position is priority Metcon OPEN: Metcon (Time) On a 20 min Clock 4 Rounds for Time 11 Hang Snatch (95/65) 11 T2b/t2r 11 Box jumps Then Max Snatch in remaining time. Add Heaviest Snatc

Warm-up ALL: 7 Min of work 5 Walk outs 10 Banded Kb swing (thin band)  :15 Ring row hold 20 Russian twist (10# plate) Metcon ALL: Metcon (AMRAP - Rounds and Reps) 11 min on/ 2:30 off A) "Sled with Bells" Sled pull Sled push Farmer walk B) " Carry the Core" 60 Ft Sandbag carry :30 Band push up plank hold 15 weighted hollow rock (25/15#) C) " Monkey with a Side ache 200 M run :30 Side plank (per side) 1 Rope climb Cooldown ALL: 5 min Foam roll / Lacrosse ball

Warm-up ALL: 5 min of Hip flow (coach lead) Then 30 Rear foot elevated split squat (per side) (BW) 30 Frog pumps 30 Superman rocks 30 hollow rocks Strength ALL: Metcon (Weight) 15 Min to Complete Back squats 3 X 15 * try for 60-70% of 1 rm Metcon OPEN: Metcon (Time) For Time Buy in: Bike 60/45 Cals 30-20-10 reps of Pull up (C2b RX+) Db box step over (24/20") Db Snatch (alternating) (50/35) Buy out: Row 1000 meter *CAP 22 Min LIFE: Metcon (AMRAP - Rounds and Reps) 22 Min Amrap

Warm-up ALL : 8 min of work :40 wall sit 20 lateral band steps 15 pulls on Rower 10 Light wall ball toss Metcon ALL : Metcon (AMRAP - Reps) Flashback Friday 19.1 ...... 15 Min Amrap 19 Wall ball (20/14) 19 Cal row CORE ALL : Metcon (Time) 15 min clock With a partner 3 MAX time attempts of weighted plank (35/25) You go/ I go format.

Warm-up ALL : Junk yard Warm up 8 reps each Then 8-10 Min of Empty bar Snatch work/practice (Coach lead) Metcon ALL: Metcon (AMRAP - Reps) 7 min on / 2 :30 rest A) 9/6 Cal on bike -Right into Max reps Bench press (135/85) B) 10 Dual Db Deadlift (50/35) 100 ft Farmer walk C) 200 m run 8 Power snatch (115/75)  (*Db snatch for mod) Cooldown ALL: 2 Min Coach stretch 2 Min pigeon stretch

Warm-up ALL: 2 min Calf smash (kb or roller) Then Alternating Tabata Russian Kb swing Db jump squat (hold 2 X 5# dbs) *After warm up those doing the Life option will get started on 35 min amrap while Open works on cleans and squats. Clean work OPEN : Metcon (Weight) Every :90 X 6 Row :30 @ 80% -Right into 3*2*1 Power cleans *Perform 3 reps for 1st 2 sets *Perform 2 reps for 2nd 2 sets *Perform 1 rep for 3rd 2 sets *track heaviest single weight Strength OPEN: Front squat (4 X

Warm-up ALL : 7 Min 5 inchworm 8 Prone snow angles 11 Bent knee tuck up :30 Row (70%) Skill OPEN : Bar Muscle up work 12 Min Emom Level 1:  3+ Bar/ring muscle ups Level 2: min  1) 3 "Good cheerleader" jump to "toe drag" min 2) 2-4 Kipping "Donkey Kicks" min 3) 2-4 "Assisted turn overs" / Banded turn over For days like this the goal is to work on getting BETTER or CLOSER to achieving these high skill movements. If you are unable to do each part as prescribed it's all good. The