Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)
Strength
Back Squat 5×6 @80%
MetCon
RX
"Open WOD 12.1 & 11.3"
AMRAP 7 Minutes:
Burpees to 6″ Target
-rest 5min. then-
AMRAP 5 Minutes:
Squat Clean & Jerk, 165/110lbs
SCALED
AMRAP 7 Minutes:
Burpees
-rest 5min. then-
AMRAP 5 Minutes:
Squat Clean & Jerk, 135/95lbs
Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.
A.
Push Jerk 5×6 @70%
B.
3 Rounds For Time:
20 Ring Dips
80 Double-unders
Rest 2min.
C.
EOMOM for 20 Minutes:
20/14 Calorie Bike
CF LITE
Warm-up
Same as class
Strength
5 Rounds:
60-90sec. Wall Sit
12 Stationary Lunges w/ DB's
MetCon
3 Rounds For Time
1k Bike
20 Goblet Squats
20 Jumping Lunges
Accessory
5 Rounds:
30-40sec. Hollow Hold
10 Band Pull-a-parts
