WEDNESDAY

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Brian using some chalk lines to help land his clean

Strength/Skill
Pullups

max strict pullups
3 EMOM for 10 min

Metcon

AMRAP in 10 min
60 bar facing burpees
30 OHS 120#/90#
10 muscle ups

TUESDAY

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We are going to be ordering jump ropes in the next couple of weeks. Let me know if you want one so I can get it ordered. m

Strength/Skill
Deadlift
5×5 +10# from last week
EMOM

Metcon

10-9-8-7-6-5-4-3-2-1
Squat Cleans 135#/95#
1-2-3-4-5-6-7-8-9-10
HSPU

MONDAY

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Strength/Skill
Shoulder Press
5×5 EMO2M up 5# from last week

Metcon

For Time
50- box jumps 24″/20″
50-Jumping pull-ups
50- KB swings 35#/25#
50- Walking Lunges
50- Push Press 45#/35#
50- Back extensions
50- Wallballs 20#/15#
50- Burpees
50- Double unders

SATURDAY

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Strength
Front squat
5 reps OT2M

Metcon
AMRAP in 12 minutes
10 alternating barbell front rack lunges @95/65#
12 burpee to target

FRIDAY

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THE RIG IS FINALLY HERE!!!

Strength/Skill
Clean
7×2, OT2M

Metcon
3 rounds
15- Thrusters 95#\65#
15- Pullups

THURSDAY

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Strength/Skill
Rope climbs

Metcon
4 Rounds
2-rope climbs
75m run
4-squat cleans 225#/135#
75m run

Wednesday

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Strength/Skill
Deadlift
5×5 EMO2M

Metcon
AMRAP in 12
8-Push-ups
25′ bear crawl
15-SDHP
25′ bear crawl

TUESDAY

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The last couple of days we have talked about butt winks. This article goes into great depth on why we do it and how we can fix it.

http://www.crossfitnorthscottsdale.com/are-you-guilty-of-a-butt-wink.html

Courtesy ofCrossFit North Scottsdale in beautiful Scottsdale, Arizona.

Strength/Skill

Shoulder Press
EMO2M 5×5

Metcon
7 rounds for time
15-double unders
15-sit-ups
15-OHS @45% of 1rm snatch

MONDAY

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Carol mastering the snatch

Heavy/Skill
Front Squat
5×5 EMO2M

Metcon

(Open WOD 11.5)
5 Power Cleans @145/100#
10 T2B
15 wallball shots @20# 10ft/14# 9ft

SATURDAY

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Don’t forget Saturdays we have regular class then we have open gym until noon. During open gym we will be there to help with anything you want to do. If you missed a workout from the week you want to do this is a great time for it. If there are any skills you would like to practice open gym is the place. Come in and get moving.

Strength
Front Squat OT3M
4×4 – use same weight for each lift, heavy but no fails

Metcon
For time:
10-9-8-7-6-5-4-3-2-1
Kettlebell swing

*walking lunge down and back in the gym between each round of KB swings.