Strength / Skillwork Shoulder Press8-8 / 5-5-5+ / 5BB-50% / 65-75-85% / 65%Also do, 2 sets of (10 front shoulder raises, 10 side shoulder raises and 10 seated lateral shoulder raises. Do the 10-10-10 reps for the 3 exercises without rest in between. Rest 2 minutes between sets. Skip the raises if you are newer or haven’t been lifting 3+x/week. …

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WOD Run 3 miles Swim Laps 30 minutes

Specialty Classes Today Olympic Lifting – 2:30 pm Strength / Skillwork Snatch8-8/ 5-5-5+ / 550% / 65-75-85% / 65% Snatch Grip Deadlifts 10 – 10 – 10 WOD Rx18-15-12-9-6-3 reps of:Handstand push-upsKipping L pull-ups Rx+21-18-15-12-9-6-3 reps of:Handstand push-upsL pull-ups If you have any shoulder issues, then this will probably be too much volume. Scale by replacing set of 18 with 500m Row. …

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Skill Barbell Work. CF Total: Beginning at 50% 1 RM at each lift. Increase slowly up to 75%. Work on timing, technique, and form. WOD The CrossFit Total 1 Rep Max each of: Back Squat Shoulder Press Deadlift or Burn! 46 39 intervals of 1 min eachScore each section separatelyHeart rate will be yellow to red. Rest periods should lower …

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Strength / Skillwork Power Clean8-8 / 5-5-5+ / 5BB-50% / 65-75-85% / 65% Snatch Grip High Pulls8-8-8 WOD 15:00 Partner AMRAPOne partner rows while the other does: 15m Bear Crawl 15 Wall Ball 20/14# 10’/9′ 15m Broad Jumps* * Do 3 Burpees every 3 jumpsAlternate who’s rowing after each round of crawl/wall ball/jumpsScore = Meters Rowed + (meters and reps …

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Strength / Skillwork Bench Press8-8 / 5-5-5+ / 5BB-50% / 65-75-85% / 65% Dumbbell Flies10 – 10 – 10Ensure full ROM WOD For time: (Cap 15:00)30 overhead walking lunges 45/25# plate30 knees-to-elbows30 sit-ups30-cal. row30 sit-ups30 knees-to-elbows30 overhead walking lunges Rx – As writtenRx+ – GHDs instead of sit-ups. Be careful! Do NOT do this unless you did at least 50 GHD …

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