WODs

a) mobility 3min
1:00 each
sumo squat stretch
scorpions
calf stretch

b) warm up 4min
amrap 4minn
10 box step ups
10 kb deadlifts
10 med ball presses

c) back squats 14min
5 sets 2 back squats
(build in weight)

d) conditioning 16min
5 rounds for time
15 box jumps 60/50cm
15 wallballs 20/14lbs
15 kb swings 24/16kg

Skill Class 18:00
wall balls + kb swings

a) mobility 3min
1:00 each
hand walk
samson stretch
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
200m run
10 clean grip deadlifts
10 push press
*remaining time plank hold

c) skill 8min
power clean and push jerk

d) clean and jerk 8min
emom 8min
2 power cleans + 2 push jerks
(build in weight)

e) conditioning 14min
3 rounds for time
10 clean & jerks 60/40kg
400m run

CROSSFIT OPEN WORKOUT 25.2

a) mobility 4min
1:00 each
sumo squat stretch
handwalk
lat stretch
scorpions

b) warm up 4min
amrap 4min
20 single unders
10 ring rows
10 front squats
10 push press

c) skill 10min
pull up + thruster

d) conditioning 12min
open workout 25.2
for time
21 pull ups
42 double unders
21 thrusters (weight 1)
18 chest to bar pull ups
36 double unders
18 thrusters (weight 2)
15 bar muscle ups
30 double unders
15 thrusters (weight 3)

women: 29, 34, 38 kg
men: 43, 52, 61 kg

e) shoulder health 4min
tabata (20sec. on /10sec. off)
prone press

Skill Class 18:00
kipping pull up

a) mobility 3min
1:00 each
samson stretch
scorpions
handwalk

b) warm up 6min
30sec on / 15sec off x2 rounds
1. row
2. scap. push ups
3. step back lunges
4. plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15cal row
2. 10-15 burpee to target
3. 10-16 goblet step back lunges
4. 16-20 russian twists (plate)
5. rest

Sunday Endurance for Open Gym

bike or run for total distance:
1min work, 2min rest
3min work, 2min rest
5min work, 2min rest
3min work, 2min rest
1min work
[rpe 7-8]

Happy International Women's Day

"I'm sometimes asked "When will there be enough (women on the Surpreme Court)?" and my answer is: "When there are nine". People are shocked. But there'd been nine men and nobody's raised a question about that."
- Ruth Bader Ginsburg

a) mobility 3min
1:00 each
samson stretch
scorpions
calf stretch

b) warm up 6min
30sec on / 15sec off x2 rounds
1. kb deadlifts
2. ring rows
3. box step ups
4. medball thruster

c) conditioning 60min
"Eva meets Kelly"
in teams of 2
for time
5 rounds
400m partner run
30 kb swings 32/24kg
30 pull ups
400m partner run
30 box jumps 60/50cm
30 wall balls 20/14lbs

a) mobility 3min
1:00 each
sumo squat stretch
inverted hamstring stretch
calf stretch

b) warm up 4min
amrap 4minn
10 good mornings
10 step back lunges lunges
20 single unders

c) deadlifts 15min
5 sets
1 deadlift
(build in weight)

d) conditioning 12min
amrap 12min
9 air squats
6 deadlifts 100/70kg
30 double unders

e) core 4min
tabata (20sec. on /10sec. off)
side plank