Warm Up: Coaches Warm Up
Skill: Handstand Push Ups
Work Capacity: Crossfit Open 16.1
13min Time Cap
55 x Deadlifts @ 100/70
55 x Wallballs @ 20/14
55 x Cal Row...
Warm Up: Coaches Warm Up
Work Capacity: Every 5 min x 4
500m Row
400m Run
Focus on consistent pacing across all 4 intervals. Finding a pace in the first...
HEAVY DAY
Warm Up: Coaches Warm Up
Strength: 5x
1 x Power Clean + 1 x Push Press (building over the sets)
Accessory Work: 3x
12 x Bent Over Rows - Barbell
SS
8...
TEAM TUESDAY
Warm Up: Coaches Warm Up
Partner WOD
2000m/1700m Row
50 x Thrusters @ 45/30
40 x Sync TTB
35 x Thrusters
25 x Sync TTB
20 x Thrusters
10...
Warm Up: Coaches Warm Up
Work Capacity: Open 17.1 - 20min Time Cap
10 x DB Snatches @ 22.5/15
15 x Burpee Box Jump Overs
20 x DB Snatches
15 x Burpee Box Jump...
TEAM WOD
Partner WOD
"Deck of Cards"
Partner 1 - 500m Row
Partner 2 - Works their way through the cards - then switch once complete 500m row
Hearts - Pull Ups...
Warm Up: Coaches Warm Up
Strength: Clean + Jerk/ Snatch Warm Up
Work Capacity: For Time
35 x Clean + jerks @ 60/42.5
35 x Snatches @ 60/42.5
Every min on the...
