A) Take 15 Minutes to practice any gymnastic move you want.

Ex: Muscle Ups, Skin The Cats, Pull Ups, Handstands, Handstand Walks……..(have some fun!)

B) For Time:

100 – Double Unders
50 – Handstand Push Ups or Push Press
40 – Toes To Bar
30 – Power Clean
20 – Front Rack Walking Lunges

If you can’t do Handstand Push ups do Push Presses @ 60% of your 1RM Press.  Then use the same weight for the Power Cleans and Front Rack Walking Lunges.

At 60% of your 1RM Press you will obviously need to break these up into smaller sets, it will feel heavy and that’s just fine…..suck it up and chip away at it.

A)  4 Sets of:

20 – Push Ups (unbroken)
Rest 60 Seconds
20 – Wall Balls (unbroken)
Rest 60 Seconds
20 – Kettlebell Swings (unbroken)
Rest 60 Seconds

Scale to complete all unbroken but as heavy as possible on the wall balls and kettlebell swings.

B) For Time:

500 Meter Row
20 Deadlifts (155/95)

Goal:  2 Minutes 30 Seconds (or faster)

Advanced Olympic:

Jerk – Build to a Heavy Single

Power Snatch – 2X2 @70%, 3X1 @75%

Push Press – 5@75%, 2X5 @80%

No Comment.

A) Weighted Pull Ups:

3-3-3-1-1-1  Increase Weight Each Set

*If you cannot do Weighted Pull ups do Dumbell Rows 5 X 5 (each arm) and increase weight each set.

B) 10 Minute Time Cap:

15 – Thrusters (95/55)
15 – Toes To Bar
20 – Thrusters (105/65)
20 – Toes To Bar
25 – Thrusters (115/75)
25 – Toes To Bar
AMRAP Double Unders in remaining time.

Feel free to scale these weights up or down based on your ability, but you should be getting into heavier weights than you are accustomed to on the thrusters, and you should expect to be breaking the reps up on the rounds of 20 and 25.

I’m no expert….but olympic lifting may increase your box jump skills.

A)  EMOM 12 Minutes:

Odd – 10 Ring Push Ups
Even – Power Snatch + Hang Power Snatch

If comfortable do Full Snatch and Hang Snatch

B)  CrossFit Games Workout 13.2

10 Minute AMRAP:

5 – Shoulder to Overhead (115/75)
10 – Deadlift (115/75)
15 – Box Jumps

Advanced Olympic:

Snatch – 2X2 @80%, 3X1 @80%

Snatch Pull – 2X3 @95%, 2X3 @100%

Pause Back Squat – 5X3 @ 75%

A) Bulgarian Split Squat:

Three sets of 6-8 reps per leg

Use dumbells or kettlebells.  If you get 8 reps easy increase weight.  If you can barely get 6 reps you are using too much weight.

B)  3 Rounds increasing speed and intensity each round.

500 – Meter Row
25 – Kettlebell Swings (53/35)
25 – Chest 2 Bar Pull Ups (scale to regular pull ups)
20 – Wall Ball (20/14)
20 – Burpees
Rest 5 Minutes Between Rounds

Scale to complete entire round in unbroken reps.  80% effort on the first round (pace and get a feel for the exercises).  Ramp it up to 90% for second round (fast but sustainable).  Go for it 100% on last round (no pacing).

A) E2MOM 10 Minutes:

1 – Power Clean
3 – Front Squats

B)  In teams of 4 complete as many rounds as possible in 20 minutes.  All team members must complete their work at their station before any team members can move to the next station:

200 – Meter Row
20 – Push Ups (scale down with bands and up with rings)
20 – Overhead Walking Lunges  (45/25)
20 – Box Jumps

Advanced Olympic:

Snatch 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@Heavy Single

Clean & Jerk – Same as above

Back Squat – Heavy Single

Straight Leg Dead Lift – 3X5

For Time:

30 – Box Jumps
30 – Pull Ups
30 – Kettlebell Swings (53/35)
30 – Walking Lunges
30 – Toes To Bar
30 – Push Press (75/55)
30 – Back Extensions
30 – Wall Balls (20/14)
30 – Burpees
30 – Double Unders

If you can finish in less than 15 minutes then repeat the entire workout again.

Advanced Olympic:

Power Clean 5X2 @ 70%

Hang Snatch 3X2 @ 65%,  2X2 @ 70%  (Just below Knee)

Snatch Push Press + Overhead Squat  3X(3+2) @75%

We can tell it’s Sal because the feet are all over the place!

A) Bench Press

5 @ 75%
3 @ 85%
1 @ 95%
1 @ 100+%

Looking for a new 1RM Bench Press here so go for it!

B) Max Rep Pull Ups

Make 1 attempt at a set of as many pull ups as possible without letting go of the bar. Kipping, Butterfly, or Strict (whatever your feelin’).  Use bands if you need them to get at least 10.

*If your max rep total is less than 25 then take a 3-5 minute rest and do another set for max reps.

C) ‘Karen’

150 Wall Balls For Time (20/14)

(Yea, it sucks but it’s worth it!)

A)  EMOM – 10 Minutes

Odd – 5 Pull Ups (Strict), 5 Ring/Bench Dips
Even – 5 Strict Press (@ 75% 1RM)

Advanced:

Odd – 5 Muscle Ups
Even – 5 Handstand Push Ups

B) 7 Rounds For Time:

7 – Box Jumps (24″/20″)
7 – Ground To Overhead (45/25 lb Plate)
7 – Toes To Bar

Scale up or down as needed

Advanced Olympic:

Clean 2X3 @ 75%,  3X2 @ 75%

Clean Pull 5X3 @ 95% (of clean)

Front Squat 5X3 @ 80%

If you’re off work of school today because of the weather make something CrossFit out of snow and send me a picture.

**6AM Class Cancelled Today (still digging out)

A) Deadlift

5 @ 75%
3 @ 85%
1+ @ 95%

*Super Set 5 Tall Box Jumps 15-20 seconds after each working set.

*Do not attempt a max weight deadlift today but if your feeling good attempt as many reps at 95% as you can get with solid form and good bar speed.

B)  10 Rounds for reps of:

30 – Seconds of Burpees
30 – Seconds of Rest

Advanced Olympic:

If you missed yesterdays olympic wod you can make it up today.

Split Jerk – Build to a heavy single, then 3X1 @ 80% (of heavy single)

Power Snatch – 5X2 @ 70%

Push Press – 3X5 @ 75%