2 min. AMRAP WB’s 14/20# immediately followed by
5 min. AMRAP SDLHP 65/95#
Rest 3 min. – then -
2 min. AMRAP SDLHP immediately followed by
5 min. AMRAP WB’s.
Rest 3 min. – then -
3 min. AMRAP DU’s.
Rest 3 min. 

Cash out – 1:00 max Calories on Airdyne. 30 sec rest / 1 min MAX Calories on airdyne. Your total calories must beat your number from earlier in the week (5/15). For each calorie in the negative a 10 burpee penalty is to be performed immediately following the Airdyne.

5/23 THURS

Skill/Strength: Coach leads Snatch assist – then -
2×10 Coach leads skill working 3 positions for Squat Snatch  (PVC or light bar) focus is on skill. This is what it looks like courtesy of Paradiso CrossFit

resources: reviewing the squat snatch OH squat / snatch mobility – K Star

- then -

Squat snatch 5×3

- then -

WOD – 4 RFT of:

5 Power Snatch 75/115#
10 BB Step-ups (BB in the front rack) 18/20″
20 Lateral Burpees over the BB

* Every 3 minutes no matter where the athlete is on the WOD, the BB must be held in locked out position overhead using a snatch grip for 30 seconds. If the bar is dropped at any time during the 30 seconds, there is a 10 penalty Burpee to be performed after the WOD is complete.
* 21 min time cap
* scale as needed

- then -

End of week 2 Volume training: 12min EMOM pistols ( get this done between THURS. – SUN.) can be a cash out.

Carl P. talks Pistols

- Pistols ‘beginner progressions’
- Pistols ‘from the ground up’
- Pistols ‘Carl P. tips’

5/22 WED 1 RM Back squat * note back squats are high bar unless indicated

WOD: E2MOM for 4 rounds:

200m Run
5 Shoulder to OH (75% of 3 RM push press)

* If you fail to get 5 reps in the 2 minutes – drop a rep for the next round
* Shoulder to OH may be ground to shoulder – strict press, push press, push jerk, split jerk. CrossFit Oneworld breaks it down for you.

K Starr Simple five way shoulder mobility
* K Starr has a mobile app ‘Mobilize Me’

Tabata times - ‘Shoulder To Overhead’ by Larry Pastor.

WOD partner: 8 Min AMRAP
Partner rows for 30 calories
Other partner completes AMRAP Burpees

* Burpees cannot be done until the other partner begins to row.
* Your team score is total burpees

- then -

Volume training: 12min EMOM pistols

Carl P. talks Pistols

- Pistols ‘beginner progressions’
- Pistols ‘from the ground up’
- Pistols ‘Carl P. tips’

5/20 MON 1 RM Strict press - Review CrossFit Total rules for lifting

- then -

WOD: benchmark ‘Jackie’

1000m Row
50 Thrusters 45#
30 Pull ups
* those who are getting chin over the bar stay unassisted
* no chin over bar use a band and note what band you used in your WOD app

Cash out: If you used a band spend 7 min of EMOM pull ups ‘Volume training style’ no assit band
If you RX Jackie: add 5 GHD sit ups to last weeks number of GHD sit ups compare to: 5/13