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Strength

Shoulder press: 3 rep max

Accessory

Skill: ring work

OR

Work: 15 3 point toes to bar
50 JM presses

WOD

As many rounds as possible in 10 mins: 
10 kettlebell swings 70/50
10 kettlebell shoulder to overhead (alternating arms)

Strength

Jerk: 1 rep max

Accessory

100 band pull downs
100 band face pulls

WOD

As many rounds as possible (AMRAP) in 10 mins: 
Snatch balance [70% of BW)
Every time the bar touches the ground, complete 20 toes to bar before returning to the bar. 

Strength

Front squat: 10 x 3 @ 65%

Rest 30 seconds between

Accessory 

5 min: kettlebell long cycle (heavy as possible)

WOD

“Jackie

1000m row

50 thrusters 45/35

30 pull ups 

 

Strength

1 rep max front squat:

10 @ bar

6 @ 40%

4 @ 60%

2 @ 80%

1 @ ++

1 @ ++

Accessory 

50-100 banded goodmornings

50-100 GHD sit ups (sub toes to bar)

WOD

10 min EMOM (every min on the min):

Even – 5 thrusters 135/95

Odd – :30 over the bar burpees 

Strength

Shoulder press: 10 X 3 @ 60%

30 seconds rest between sets

Accessory

10 min: 2 x kettlebell front rack cary (for distance)

WOD

“Randy” 

75 power snatches for time 75/55 (30-40%)

 

Skill

Deadlift

Front squat

WOD

“Fran” 

21-15-9 reps of: 

Thrusters 95/65

Pull ups

 

Skill

Kettlebell snatch

Hang clean

Full Clean

WOD

3 rounds for time:

50 double unders (3:1 singles)

10 v ups

10 full cleans 135/95

Skill

Hang snatch

Low hang snatch

Full snatch

WOD

12 min AMRAP:

5 snatches

5 box jumps

400m run

Skill

Overhead position 

Snatch balance

Snatch drop

WOD

10 min AMRAP 

5 deadlifts 225/155

10 burpees

5 snatch drops 

As CrossFit athletes, staying hydrated is one of the most important things for recovery, relieving muscle soreness, and good health in general. But did you know that when you’re thirsty DURING the workout, it’s too late to hydrate yourself? 

Drink plenty of fluids well in advance of working out, and rehydrate after your workouts. It’s okay to drink water during your workout too, but be honest with yourself. Are you thirsty, or just taking a rest break? :)

Coconut water is natural sports drink. It contains easily digested carbohydrates in the form of natural sugars and electrolytes. 

Not to be confused with coconut milk, coconut water is the clear liquid in the fruit’s center that is tapped from young, green coconuts. Because of its potassium and calcium properties, it’s an excellent way to rehydrate the body. One eight-ounce serving has more potassium than a large banana. 

Coconut water is low in sugar & naturally fat & cholesterol free. It’s naturally refreshing and has a sweet, nutty taste. Though not everyone loves it, it’s worth a try if you’re addicted to sugary sports drinks & need a healthier option.