Lift: 15 Minutes for a Press 1RM

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WOD
Dumbbell Walking Lunge 50/35
Handstand Pushups
*21-15-9*
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Mobility: couch stretch
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Please don’t park in front of the new discount store next door, they have threatened to do this.  You can park anywhere in front or behind our building, Thanks.

Skill: 10 Minutes of Double Under practice. Use it as a Warm-Up.
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WOD:

Row 2k

200 Double Unders

Run 2 Miles
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*30 Minute Cap*
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Mobility: bottom of a squat 5 min. flossing calves 5 min. should be done while athletes are waiting to get on a rower.

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Lift Deadlift 2-2-2-2-2

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WOD
10 Deadlift 225/135
20 Wall Ball 20/14
*5 rounds*
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Mobility: traditional quad hamstring stretches
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Lift: Squat 3-3-3-3-3
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WOD:
25 burpees
20 Kbs (70/50)
15 chest to bar pullups
3 rounds
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Mobility: low band, pigeon pose, pulling hips apart
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Nate

Skill:
Seated box jumps. Sit on med ball or low box. Explosively leap onto higher box.

WOD:

30-20-10 Power snatch 75/55
60-40-20 Lateral hop over bar

Mobility: OH band distraction (shoulder)

Cliff Musgrave 6th in the WORLD Master’s (45-49) CrossFit Games

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What a week!  Cliff was awesome!  A 3rd, a 4th and two 5th place finishes, multiple PR’s for him; walked over 70 feet on his hands and deadlifted 435 lbs. He battled every single workout, every single rep.  We are all proud of you Cliffy, nice frickin job!

Lift: front squat
3 reps EMOM for 3min
2 reps EMOM for 3min
1 rep EMOM for 3min

WOD:
30-20-10 thrusters 95/65
20-30-40 unanchored sit-ups
Run 400 after each round

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Lift: front squat
3 reps EMOM for 3min
2 reps EMOM for 3min
1 rep EMOM for 3min
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WOD:
30-20-10 thrusters 95/65
20-30-40 unanchored sit-ups
Run 400 after each round
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Mobility: traditional ham and quad stretch

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Cliff at The Crossfit Games in Carson California.  30 Seconds later he hit 435, which is a huge personal record for him.  After day one he is in 8th place.

Pick either 800m or 1 mile to run for time.
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Full recovery
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WOD:
2 min max calorie row
Rest 2-3min
3min max wall balls
Rest 2-3min
4min max burpees
Rest 2-3min
Max plank hold (floor or rings)
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Mobility: LAX ball chest smash

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Some of the 6amer’s representin’…..Today it begins

 

Lift: 15 min to build to clean and jerk double
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WOD:
3 hang power cleans 185/115
6 strict ring dips
9 box jumps (30/24)
27 double unders
AMRAP 20 min.
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Mobility: smash and trap calves

Vina