WARMUP
10 min AMRAP
1 min cardio
10 Air Squats
5-10 Ring Rows
3 Kip Swings + 3 Pull-ups
5 Strict DB Press
Then…
BB Warmup + Squat Clean + Thruster + Split Jerk
STRENGTH
E2MOM x 5 (10 min)
1 Squat Clean + 1 Front Squat + 1 Split Jerk
-Build to a heavy complex
**These are meant to be cycled. Try not to drop the bar between movements
WOD
**“Earn your work” type of WOD. It is a lot of volume, so be smart and scale as needed!! Score is either Option 1, 2, or 3 and whether it was Rx.
Option 1:
0-10 min
“Jackie”
-Row 1k
-50 Thrusters (45/35)
-30 Pull Up
Option 2:
0-10 min
“Jackie”
-Row 1k
-50 Thrusters (45/35)
-30 Pull Up
10-20 min
-Row 750 meters
-35 Thrusters (95/65)
-20 C2B Pull Up
Option 3:
0-10 min
“Jackie”
-Row 1k
-50 Thrusters (45/35)
-30 Pull Up
10-20 min
-Row 750 meters
-35 Thrusters (95/65)
-20 C2B Pull Up
20-30 min
-Row 500 meters
-20 Thrusters (135/95)
-10 Bar Muscle Up
**These are STRICT 10 min caps per section. If you get done with the first section in under 10 min, you may move on to the second section. You must rest until the second 10 min segment, no moving on sooner. You should get 3-4 min rest per round. If you do not complete your work in 10 min, or choose not to move on, you are done at the 10 min mark. If you get done, hop on a cardio machine for 10-20 min at an easy pace.
STIMULUS:
Duration: Moderate
Weight: Moderate – Heavy
Skill: Moderate – High
Volume: High
OPTIONAL POST WOD
Easy Cardio until the whole class is finished
CrossFit Reserve 