Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Snatch – 7 min empty bar skill with coach

Performance: 12 min work up on singles
Fitness: 12 min work up on singles from hang position @ knee

Part 2 – Conditioning: “Tapatio”

Performance: AMRAP 10 min of –

• 30 Double-unders
• 10 Hang Power Snatch (95/65lb)
• 30 DUs
• 10 Thrusters (95/65lb)

Fitness: AMRAP 10 min of –

• 30 Speed Steps or 50 Single-unders
• 10 Hang Power Snatch at 5 RPE
• 30 Speed Steps or 50 Single-unders
• 10 Thrusters at 5 RPE (with same barbell or dumbbells)

Is this a benchmark? No

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Kipping Pull-ups, push-up form review

Part 2 – Conditioning: “Angie”

For time –

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Air squats

Performance: Complete each movement before moving to the next
Fitness: Partition any way you like, pull-up progressions and elevated push-up as needed

Is this a benchmark? Yes

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Jerk –
5-7 min skill review with coach with empty bar

Performance and Fitness: 15 min to hit a heavy single
Fitness: 15 min to work on form to hit a double

Part 2 – Conditioning: “Odd Man Out”

Performance and Fitness: 4 RFT of –
11 Wall ball (20/14lb)
7/7 single-arm Russian KB Swing
11 Burpee

Is this a benchmark? No

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 5 sets of 3 reps @80% 3RM established two weeks ago (all at same weight)
Fitness: 5 sets of 3 working up to a RPE of 8

Part 2 – Conditioning: “Penny Lane”

Performance: E3MoM for 12 min (rest until next work period)

• 200m Shuttle Sprint
• 3 Muscle ups (or 6 C2B or 9 Pull-ups)
• 12 Box jumps (24/20″)

Fitness:

• 200m Shuttle Sprint
• 12 Pull-up progressions
• 15 Box step-ups (24/20″)

Is this a benchmark? No

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power snatch – work to 25% above WOD weight for a single
Fitness: Power Snatch – work up with triples

During this time athletes should also be warming up the overhead squat or Front Squat to determine WOD weight.

Part 2 – Conditioning:

Performance: “Nancy” – 5 rounds for time of –

• 400m Run
• 15 Overhead Squats (95/65lb)

Is this a benchmark? Yes

Fitness: “Nancy’s sister” – rounds for time of –

• 400m run
• 15 Front Squat (RPE 5)

Is this a benchmark? Yes

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Double-Unders as a skill – progressions and efficiencies

Part 2 – Conditioning: “South Hall”

Performance: For time –

• 30 Push-ups
• 50 Sit-ups
• 70 Double-Unders
• 20 Push-ups
• 40 Sit-ups
• 60 DUs
• 10 Push-ups
• 30 Sit-ups
• 40 DUs

Fitness: For time –

• 30 Push-ups, elevated as needed
• 50 Sit-ups
• 70 Speed steps or 100 Single-unders with heavy rope
• 20 Push-ups
• 40 Sit-ups
• 60 Speed steps or 75 Single-unders with heavy rope
• 10 Push-ups
• 30 Sit-ups
• 40 Speed Steps or 60 Single-unders with heavy rope

Is this a benchmark? No

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:
Performance and Fitness: Review movement standards, scales and efficiencies

Part 2 – Conditioning:
Performance and Fitness: CF Mainsite WOD from Monday 161003

Complete as many rounds as possible in 25 minutes of:

• 25 Thrusters (45/35lb)
• 25 Burpees
• 25 Sumo deadlift high pulls (with 24/16k kettlebell)

Is this a benchmark? No

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Bench press or Push-press – work to a heavy set of 3

Part 2 – Conditioning: “Maiden Tower”

Performance and Fitness: AMRAP 10 min of –

• 10 Russian KB Swing (AHAP)
• 10m Broad jump
• 100m Shuttle Run

Is this a benchmark? No

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat – 15 mins to hit a 1RM
Fitness: Front Squat – 15 mins to work in sets of 3 to hit an RPE of 8/9

Part 2 – Conditioning: “Propaganda”

Performance: 4 RFT of –

• 21 Wall ball (20/14lb)
• 15 Box jumps (24/20″)
• 9 Pull-ups

Fitness: 4 RFT of –

• 21 Wall ball
• 15 Box jumps or step-ups
• 9 Pull-up progressions

Is this a benchmark? No

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Warm up the Power Snatch – work to 25% above WOD weight for a single
Fitness: Power Snatch – work up with triples

Part 2 – Conditioning: “Ode to The Chief”

Performance: 3 Min AMRAP of –

• 3 Power Snatch (115/75lb)
• 6 Push-ups
• 9 Squats
• Rest 1 min

Repeat for a total of 5 rounds. Score is total rounds and reps.

Fitness: 3 Min AMRAP of –

• 3 Power Snatch
• 6 Elevated push-ups
• 9 Squats
• Rest 1 min

Repeat for a total of 5 rounds. Score is total rounds and reps.

Is this a benchmark? Yes