BB Gymnastics

1) 7X2 Snatch off Blocks (just below the knee)-heavier than last week, rest 60 sec.
2a) 3X4 Snatch Pull-heavier than last week, rest 60 sec. Demo Video-http://www.catalystathletics.com/exercises/exercise.php?exerciseID=97
2b) 3X4 Heaving Snatch Balance-medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.

Strength

1a) 3X& "Strict) Banded GH Raise- rest 60 sec. (no swing, start from a position parallel to the floor)
Demo Video-http://www.youtube.com/watch?v=ne_pPfxb-_8

Conditioning
"(power) Elisabeth"

21-15-9

Power Cleans-135/95#
Ring Dips

For time

Courtesy of Outlaw CrossFit-120716

Surprise WOD

Strength:
Snatch Balance Work

WOD:
4 Rounds
400m Run
20 Situps

Rest 1:1 (Rest exactly as long as it took you to complete the round)
Keep a combined total time

Courtesy of Outlaw CrossFit-120713

Strength:
Snatch balance work

WOD:
25 Pullups
50 Deadlifts
50 Pushups
50 Box Jumps
50 KB Swings
50 Hang Power Clean
25 Pullups

Strength:
Back Squat 3-3-3-3-3
90% of 3RM
Rest exactly 90 seconds between sets

WOD:
30 KB Snatches
Run 800m
30 KB Snatches

(30 per arm)

Strength:
20 Minutes to establish a 1RM Clean and Jerk

WOD:
3 Rounds
20 Power Cleans 95/65
20 HR Pushups


Courtesy of Outlaw CrossFit

Swim WOD

As a team
Run to Jason's
Complete 500m Row Each
Run back to the rectangle pool
Complete 25 Burpees Each
Then complete 40 laps (there and back=1) together

Makeup Day!!!

Strength:
15 Minutes to establish a 1RM Front Squat + Push Jerk

Notes: Clearly the limiting of the is sequence will be the Jerk. This is not a true test of the FS, but a drill to practice the transition from the Clean to the Jerk. Racks may be used

WOD:
3 Rounds

25 Jumping Squats
25 Push Press-45#
400m Run

Courtesy of The Outlaw Way

Warmup:
3 Rounds
7 Pass Throughs
10 Lunges
7 Pike Pushups
10 Handstand holds
w/ or w/out wall
7 Pullups

Back Squats
8-8-8

"Team America"
100 KB Swings
50 Burpees
30 Toes to Bar
10 Snatches-Any Style
30 Toes to Bar
50 Burpees
100 Alternating Wall Balls



WOD Courtesy of Outlaw Way

Strength:
Sumo Deadlift Highpull
5-5-5


WOD:
5 Rounds
400m Run
30 Thrusters (65/45)

Strength:
Overhead Squat 1-1-1-1-1

WOD:
15 Burpees
1 Air Squat
14 Burpees
2 Air Squat
13 Burpees
3 Air Squat
12 Burpees
4 Air Squat
And so on...until you get to 1 Burpee & 15 Air Squats

Rest Day!!!

Skill Day
Max box jumps
Max broad jumps
L-sits

WOD:
3 Mile Run for Time