WOD

MO 6.7.

Double under skills practice


A) EMOM8
Beg: 40s du practice, 20s rest
Int: 30 du
Advanced: 8 plate gtoh + 40 du
Female 10-15kg. Men 15-20kg

B) EMOM16
1: 2 legless rope climbs (rope climbs or 6 chin ups)
2: 16 pistols (8+8 Bulgarian split squats)
3: 5 strict hspu (10 dB z press)
4: 10+10 arch and hollow rocks.

C) 21-15-9
T2B
DB hang squat clean (22.5/15)
Tc 8 mins

DI 7.7.

team wod, team of 2
I go you go unless stated.

2 rounds
40 deadlifts (225/155)
20 synchro burpees over bar
40 Dbl DB snatch (22.5/15)
20 synchro burpees over bar
40 dbl dB squats
20 synchro burpees over bar
Tc. 30 mins

CONDITIONING:

A) 240/180 cal bike
Tc 24minutes

Rest 6 minutes

B) AMRAP 10
10 burpees
10 cal row
15 burpees
15 cal row
Etc

MI 8.7

Snatch efficiency
A) 4 x 30s pauses @ mid shin, at the knee, launch position.
30s rest each round

B) 20 minutes squat snatch practice.
Go heavier if the lift is good technically.

C) AMRAP 12
3 power snatch
3 ohs
Rx start at 55/45
+10 lbs after every 2 rounds
(Beginners add 5lbs)

DO 9.7.

A) E2MOM16
1: 10 strict pull ups + 15 wbs
2: 30/24 cal row

B) for time
Buy in: 60 Air squats
200m run
21 Box jumps (30/24)
15 Squat cleans (135/95)
9 STOH
Buy out: 60 Air squats
Goal sub 12min
Tc 16mins

FR 10.7

CrossFit Total

SA 11.7.

Advanced.
30 back squats, no rack(135/95)
15 devils press (22.5/15)
30 deadlifts
15 burpees over bar
50/35 cal bike

Rest 5 minutes

50 T2B
40 hr push ups
30 lunges (22.5/15)
20 burpee deadlifts
10 rope climbs.

Beginners/ intermediate

30 goblet squats (28/20)
15 devils press (17.5/12.5)
30 dbl kb deadlifts (28/20)
15 burpees over kb
50/35 cal row

Rest 5 minutes

50 Sit ups
40 hr push ups
30 lunges (28/20)
40 burpees
50 cal row

Tc. 35minutes

SO 12.7.

Chipper