Read more at www.afscrossfit.com
Strength:
Hip mobility and back squat 3Rm
Conditioning:
20:10 work:rest 10 rounds calories on rower
WOD:
Elizabeth
21-15-9
Cleans@60/40
Ring dips
NB: Scale to 40/30 or 30/20 and press ups
Read more at www.afscrossfit.com
Mobility:
Bullet Proof Shoulder
Skill:
20 min rolling clock
A) Odd complete 5 Shoulder press (aim is 50/30)
B) 15x KB Swings (Aim32/20 unbroken) If you can’t go unbroken go lighter so you can
Read more at www.afscrossfit.com
Mobility:
Wall Squat test (facing hands up) for hip depth – Hip mobility – Re test
Skill:
20min rolling clock
A) Odds do 5 back squats at comfortable weight 60/40 if possible)
B) Evens Do 5x Pull ups (Strict if possible)
WOD:
15-12-9-6-3 Wall ball shots 12/10ft targets – x2 Double Unders
Rd 1 is 15 wall balls / 30 double unders
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Strength:
5×5 Hang Squat Clean @70%
Skill:
5×5 Weighted Strict Pull Ups
WOD:
8min AMRAP
5x HRPU
5x Sit Ups
10x HRPU
10x Sit Ups
etc
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WOD:
Choose 3 movements from:
Oly lift (snatch/clean/jerk)
A press (bench/shoulder/push)
A squat (back/front/overhead)
Hit one for a max single
One for a max triple
and one for a 5 rep max
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Skill:
A) GVT Pull Ups strict as possible choose any number to do on the minute but must hit that number of reps each time.
B)
Muscle up transition work and ring dips 5xME
WOD:
AMRAP in 5min
Start each minute with 10 burpees in remaining time accumulate squat cleans with 50/30
score is total squat cleans in 5mins
Read more at www.afscrossfit.com
Strength:
Establish 3rm Thruster
WOD:
10 rds
15 walking lunge steps
10 sit ups
5 dumbell gtoh 1x 20/12 db or kb
