Open Prep
Review movement standards
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3 Thrusters 100/65
3 CTB Pull Ups
6 Thrusters
6 CTB Pull Ups
9 Thrusters
9 CTB Pull Ups
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Mobility
Non Open Athletes
400m Run x 4
r/r – 3min
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FLR – Accumulate 5 minutes
Gymnastics skills
Kipping, Muscle Up, Forward Roll, Pistols
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AMRAP – 10
Double Unders
*EMOTM 2 Clean & Jerk
Snatch
2-2-2-2-2
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500m Row then
4 RFT
21 KB Swings
12 HR Push Ups
Great workout this morning you guys! Matt, thank you for being such a great teacher and so patient with me on those snatches, I hope to perfect that technique soon. Maybe one of these days I’ll get off the training bar!!
Thanks you guys. I love doing it, about half the time when the athlete completes a good rep I am more excited than the athlete.
Agree about the snatch being a tough lift. Today was first day i felt kinda like I had a clue – almost 3 months in. And yes, thanks to Matt for his patience and coaching – and Reuben and the rest of the class for the moral support.
Thrusters
3-3-3-3-3
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AMRAP – 8
7 DL 185/125
5 Burpees w/lat jump
3 Wall Climbs
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
Sheesh, I’m pooped. I beat my goal (barely) and ended up with 166 before they had to care flight me outta there. Great job morning crew and good luck to the afternooners. I’ll be there to cheer you on. Matt- No more wall balls for awhile please, I think we’ve filled our monthly quota.
Karen, 166 is SICK. Way to go everyone. Janet, Josh, JP, Reuben (slingin’ the 20# for the first time!) – awesome job. And I echo Karen’s sentiments about wall ball. Burpees actually sound kinda good right now. Good luck afternooners and Saturday crew!
My entire body is so sore!! My neck hurts from staring up at that 9 ft target! I agree-rather do the 7min of burpees again before the 150 wall balls! Although the crazy crossfit obsessed part if me cant wait to do Karen again so I can get a much better time! :). Good luck to everyone doing it this afternoon!!
I’m really sore right now too… but to be honest I think a lot of it is from the bench presses on Thursday.
Open Prep
Review movement standards
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Muscle Up skill work
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3 sets for Quality
20 Wall Ball
30 Double Unders
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Mobility
Non Open Athletes
Bench Press
5-5-5-5-5
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AMRAP – 8
2 Burpees
2 KB High Pull
*add 2 reps to each movement each round
i.e. round 2 is 4,4; round 3 is 6,6 and so on
love this picture!