Daily WOD

Open Gym 9:30am-11:30am

Yoga 6pm

Snatch-

2 sets of 3 reps @70%, 2@75%, 2 sets of 3 @80%, 3 @85%

4 Rounds For Time:

8 Strict Pull Ups

48 Double Unders

400m Run

*16 minute time cap

Suggested Mobility: Calf Stretch/Roll Out, IT Band Stretch, Hamstring Stretch w/rope, Foam Roll Lats

19.4

Cycle Box 6pm

Week 5 of Squatting Homework: Back squat- 5 reps @70%, 2 sets of 3 @75%, 2 sets of 2 @80%, 2 sets of 3 @85%

Optional: Front Squat- 4 reps @70%, 4 @75%, 2 sets of 3 @80%, 2 sets of 3 @85%

Today’s WOD

NFT: 3 x 100m Waiter Walk *Heavy *50m R/50m L

For Time *including rest: 3 Rounds

30 Push Press 75/55
30 Front Rack Reverse Lunge *Same WT

Rest 3min

2 Rounds

24 Push Press 95/65
24 Front Rack Reverse Lunge *Same WT

Rest 2min

1 Round

18 Push Press 115/75
18 Front Rack Reverse Lunge *Same WT

Suggested Mobility: Couch Stretch, Thread the Needle, Doorway Stretch



NO HERO WOD TODAY

Yoga 9:30am ONLY

NO LIFTING TODAY

19.4 Saturday Night Live Tonight @ 5pm Taco Bar to Follow!

7:30am Open Gym

8:30am Team WOD

8:30am Cycle Box

9:30am CrossFit

9:30am Yoga

Teams of 2: Accumulate any how, one works, one rests *exception synchronized reps

Run 1 mile

Bike 50 Calories

100 Synchronized Sit Ups

50 Synchronized Box Jumps 24/20

50 Hang Power Cleans 135/95

9:30am Class

AMRAP in 20mins:

Run 200m

Bike 10 Calories

5 Hang Power Cleans 135/95

10 Box Jump Overs 24/20

No Friday Night Lights – Come tomorrow for Saturday Night Live 5pm Taco Bar to follow

If you are participating in the Open, save yourself for Saturday Night Live. Active recovery is your friend today!

Suggested Active Recovery WODs:

3 Rounds, For Calories in 30 minutes

2 minutes Bike, 2 minutes Rest

2 minutes Row, 2 minutes Rest

2 minutes Run, 2 minutes Rest

EMOM x 20:

1- Row 10-15 Calories

2- Air Squats 10-15

3- Burpees 10-12

4- Sit Ups 15-20

19.4

For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.

Scaled: (Ages 16-54) Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Teenagers 14-15: Boys snatch 65 lb. Girls snatch 45 lb.

Scaled Teenagers 14-15: Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+: Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+: Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

HAPPY BIRTHDAY HOLLY!

Open Gym 9:30am- 11:30am

Lifting 5:30pm

Yoga 6pm

5 Rounds of:

Row 500m

25 KB Swings 53/35

Immediately following Max Reps Jerks 135/95

Rest 3 minutes

Suggested Mobility: Wall Stretch, Downward Dog, Hamstring Stretch w/rope

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