We start a new cycle of work Monday, with the focus still being building necessary strength to be a better CrossFitter. There will be front squats and back squats once a week, and we will snatch and clean at least once per week. We are also posting extra work called "Whiteboard Extra Credit" that you can do if you choose. This work won't be on Wodify, its there for open gym time or after class if there's space in the box. Split this work up over the course of the week, don't do all at once.Fall Brawl Week 1MondayTake 10 minutes to build to a 2-RM Overhead SquatEvery 2 minutes, for 12 minutes (7 sets), of:3-Position Snatch with Pause(high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds)4 Sets of:1 Min Max Calories of Airdyne/Row1 Min Max BurpeesRest 60 secondsTuesdayFront SquatEvery 2 Minutes, for 10 Minutes:*Set 1 – 2 reps @ 60%*Set 2 – 2 reps @ 65%*Set 3 – 2 reps @ 70%*Set 4 – 1 rep @ 75%*Set 5 – 1 rep @ 80%10 Min EMOM:Split Jerk x 1 rep – work as heavy as possible in the 10 min.Every 90 seconds for 10 rdsHill Sprints (Use hill by Hill City Flooring)Wednesday12 Min EMOM:Minute 1 – 20 shoulder taps or nose to wall handstand holdMinute 2 – Strict Pull Ups x 6-8 reps – if easy do strict Chest to BarMinute 3 – Overhead Squat w/ empty bar x 10 reps (if easy work on bringing grip in closer)24 Min EMOM:Minute 1 – 30 Double-Unders + 10 Pull-UpsMinute 2 – 8 (4 per leg)Front-Racked Alternating Reverse Lunges (95/55 lbs)Minute 3 – 12 Push Press (95/55 lbs)ThursdayClean & Jerks - 3x3 @ 60% 2x3 @ 70% 1x2 @ 75%Crossfit Open Workout 15.48 min AMRAP3 HSPU3 Cleans 185/1256 HSPU3 Cleans 185/1259 HSPU3 Cleans 185/12512 HSPU6 Cleans 185/12515 HSPU6 Cleans 185/12518 HSPU6 Cleans 185/125FridayBack Squat*Set 1 – 5 reps @ 60% of 3RM*Set 2 – 3 reps @ 75%*Set 3 – 1 rep @ 85%*Set 4 – 3 reps @ 80%*Set 5 – 3 reps @ 85%*Set 6 – 2 reps @ 90%*Set 7 – 7 reps @ 75%*Set 8 – 7 reps @ 75%*Set 9 – 7 reps @ 75%*Set 10 – 7 reps @ 75%For Time:15-12-9-6-3KB SnatchBurpee Box Jump Whiteboard Extra Credit Work
Sumo stiff leg deadlifts 3x8
Gluten Ham Raises 3x6
Banded Glute Bridges 3x25
Planks 3x60 seconds
Lying Tricep extensions w/ Dumbbells 3x8
Bottom to the top Dips 3x6
Bent over barbell rows 3x8Rear delt raises 3 x 15
(SPLIT THIS WORK OVER THE WEEK, DO NOT DO IN ONE DAY)