*We will be starting our new strength cycle after these last maxes. We will be doing a cycle of Wendler 5-3-1 (with accessories) and then a cycle of the 5-3-1-3-5. This will take us close to the Open, where we will focus on maintaining strength.
GROUP PREP
3 min cardio
5 Burpees
10 Legs Swings
10 Air Squats
10 Around the Worlds
10 Plate Thrusters
10 PVC Passthroughs
10 PVC OH Squats
Barbell Warmup + Push Jerk + Snatch
STRENGTH
1 Rep Max Snatch (any variation)
or
3 sets of 5 Power Snatch
WOD
“Air Force”
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
(Rx 95/65) (Fit 65/45)
**4 Burpees at the top of each minute. Your first set of burpees won’t be until minute 1, so you have the first minute to get as much work done as possible. Scale the burpees so you have at LEAST 30 secs of work.
MOBILITY
Couch Stretch
Pigeon Pose
Straddle Stretch
CrossFit Reserve 