Rest day or make-up day

__________

The Open is coming. Get excited!

Learn more and register here.

Warm-up

2 rounds of:
10 reps of lunge, lunge, squat, squat
10 piked push-ups
10 front kicks
3 handstands against wall

Workout

For time:
12 dumbbell hang squat cleans (50/35)
12 strict handstand push-ups
10 dumbbell hang squat cleans
10 strict handstand push-ups
8 dumbbell hang squat cleans
8 strict handstand push-ups
6 dumbbell hang squat cleans
6 strict handstand push-ups
4 dumbbell hang squat cleans
4 strict handstand push-ups
2 dumbbell hang squat cleans
2 strict handstand push-ups

Warm-up

5 rounds of:
5 strict pull-ups
10 push-ups
10 empty bar good mornings

Workout

Deadlift
5-5-5-5-5

Warm-up

3 round of:
30 single unders
5 yoga burpees
30 rope jogs
5 empty bar push presses
30 single, double, single unders
5 curly ball to max compression (start flat on back on ground and hold a post or weighted object, if needed)

Workout

15:00 AMRAP
30 double unders
10 toes-to-bar
5 push presses (155/105)

Rest day

__________

Watch Rockett Science from CrossFit.com.

Warm-up

4 or more rounds of:
250m row
5 shoulder rolls
5 good mornings
10 air squats
10 overhead squats (w/stick)

Workout

On the minute for 20 minutes:
1 power snatch + 2 overhead squats

Warm-up

On the minute for 7 minutes:
100m row, negative split

3 rounds of:
5 air squats
5 push press
5 thrusters
5 pull-ups

Workout

2 rounds for time of:
500m row
25 thrusters (45/35)
15 pull-ups

Rest day or make up day

If you missed J.T. or Jackie over the holiday weekend, come make it up today!
__________

Read Dissecting the Squat from CrossFit.com.

Warm-up
8-6-4-2 reps of:
Step-back lunges
Air squats
Box step-ups

2-4-6-8 reps of:
Jumping lunges
Wall balls
Box jumps

Workout
Starting at 0:00, 10:00 and 20:00

21-15-9 reps for time of:
Jumping lunges
Wall balls
Box jumps

Warm-up
On the minute for 7 minutes:
Row 100m, negative splits

3 rounds of:
3 dip negatives
3 strict pull-ups
3 hang muscle cleans

3 rounds of:
3 dips
3 kipping chest-to-bar pull-ups
3 hang power cleans

Workout
”Nasty Girls”
3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans (135/95)