29 January 2016 29 January 2016
Friday 29 January 2016 '29 January 2016'

https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

The 630pm time slot will not be a WOD. ┬áSteve will be having a Q &A on Open gym and “Extra Work” ┬áPlease make every effort to attend.

1. Warm-up Base
SLOW 8 minute AMRAP (done with class)
5 bench dips
20 Air squats
10 super mans

2. OLY
EOMOM for 10 minutes (5 Rounds)
4 Touch and go squat clean
Start in the neighborhood of 70-75% of your clean max and work up if you can.

3a. Met-Con
4 Rounds
Run 400m
21 KB swings 35/26lbs
12 ring rows
3b. In the five minutes directly following 3a: 2RM touch and go snatch (any style)

1. Warm-up Level 1
SLOW 8 minute AMRAP (done with class)
5 Ring dips
20 Air squats
10 hip extensions

2. OLY
EOMOM for 10 minutes (5 Rounds)
4 Touch and go squat clean
Start in the neighborhood of 70-75% of your clean max and work up if you can.

3a. Met-Con
4 Rounds
Run 400m
21 KB swings 53/35lbs
12 Pull-ups
3b. In the five minutes directly following 3a: 2RM touch and go snatch (any style)

1. Warm-up Level 2
SLOW 8 minute AMRAP (done with class)
10 Ring dips
20 Air squats
10 Weighted hip extensions

2. OLY
EOMOM for 10 minutes (5 Rounds)
4 Touch and go squat clean
Start in the neighborhood of 70-75% of your clean max and work up if you can.

3a. Met-Con
5 Rounds
Run 400m
21 KB swings 53/35lbs
12 Pull-ups
3b. In the five minutes directly following 3a: 2RM touch and go snatch (any style)

4. Extra
AMRAP 5 minutes x3
Row 1k/800m
Max rope climbs in remaining time
Rest two minutes between AMRAPs

Then, depending on your weaknesses, choose ONE of the following:

5a. Strength
Work up to a heavier set of 6 push jerks than week 2.
Then using a heavier weight than week 2, do the 36 for time in the sets of 6.
The goal is to beat your time from week 2.

5b.
6 Rounds
Half mile Assault Bike
Rest two minutes

5c. Partner Gymnastics
With a partner switching anytime:
20 Rounds
10 Unbroken toes to bar

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