Group Warmup:

250 M ROW

10 PUSH UPS

10 SIT UPS

10 AIR SQUATS

x 2 ROUNDS

Technique & Development: DIPS

Beginner Progression (Banded or Jumping):

DIPS @ 3011; 4-6 Reps; 5 Sets; Rest in Rotation

Working 3 Count Negative, Shoulders dip below elbow crease, Press up to full ext.

Advanced Progression: Strict & Weighted - Find 1RM Weighted Dip (Stationary)

WOD: FRAN-MENTED

3 ROUNDS:

7 THRUSTERS (95/65)

7 PULL UPS

AND FINISH WITH:

1 x 200 M RUN.

REST 2 MINUTES AND RECORD TIME.

3 ROUNDS: 

5 THRUSTERS

5 PULL UPS

AND FINISH WITH:

1 x 400 M RUN.

REST 2 MINUTES AND RECORD TIME.

3 ROUNDS: 

3 THRUSTERS

3 PULL UPS

AND FINISH WITH:

1 x 800 M RUN.

RECORD TIME.

Group Warmup / Technique & Development: (10 Minutes)

A: 10 Wall Ball Shots, 10 Reverse Wall Ball Slams, 10 Mtn Climbers, 100 M Run x 2 rds

B: Burgener Warmup (lead by coach 5 reps each w/ PVC):

1. Down & Up (Speed through the middle)

2. Down & Up / Elbows High & Outside (Bar close to body)

3. Muscle Snatch (Overhead position)

4. Snatch Land (2", 4", 6") (Power receiving positions)

5. Snatch Drop (Full Squat) (Full Snatch receiving position)

6. Hang Snatch - from "Pockets" (3rd Pull)

7. Hang Snatch - from "Mid Thigh" (2nd Pull)

8. Full Snatch - from "Floor / Shins" (1st Pull / DL)

WORK SETS: SNATCH PRACTICE (20 Minutes)

A1: Snatch High Pull; Rep Sets 3, 2, 1; Rest 30 Sec;

A2: Hang Power Snatch; Rep Sets 3, 2, 1; Rest 30 Sec

A3: Full Snatch; Rep Sets 3, 2, 1; Rest in rotation / Add weight after each set as perfected.

Rotate through A1, A2, A3. There are a total of 3 Sets per Exercise. Add weight ONLY after mechanics appear sound. Work on PERFECT FORM. Advanced will work up to 90% of 1RM SNATCH. 

WOD: AMRAP 15 MINUTES

5 Hang Power Snatch (95/65)

10 Box Jumps

15 Double Unders

WE WILL BE RUNNING ONE CLASS ON MONDAY, LABOR DAY. ON LOCATION:

WHERE: THE PARK

It's a new patch of lawn just NORTH of Atlantic Avenue ON 2nd Avenue. It's across the street from The OFFICE and RITAS. Lots of parking around there. 

WHEN: 9:45 AM - BE THERE

Our goal is to get everyone divided up into TEAM for a park WOD at 10AM sharp!

WHAT IF - It rains?

Well, if it's torrential, with no sign of stopping. We'll trek back up to CFDRB and plan to run a WOD by 10:30 AM.

SIGN IN - MANDATORY.

We want to know as soon as possible how many people to expect. This will affect our programming! So...get it together and sign in NOW if you know you'll be there!

Group Warmup: 100 M Jog, 1 Round of "Cindy", 200 M Jog, 1 Round of "Cindy", 400 M jog, 1 Round of "Cindy" (all light and not rushed. stretch out the kinks. meet your team, set up your stations and bars for the wod). Each person to do 8-10 warmup reps of Power Cleans and WBS with lighter weights.

TEAM WOD: WE NICKED THIS FROM SHORELINE CROSSFIT:) - and added a few mods.

WOD TIME DOMAIN: 25 MINUTES

TEAMS: 4 PPL (PERSONS A, B, C, & D)

PERSONS A & B from the team will run a total of 6 x 100 M Sandbag Runs. You will share the workload (and the sandbag) by having PERSON A run 100 M (50 M there, 50 M back) and hand off the sandbag to PERSON B. When you are finished, go switch with C & D.

During this time, PERSONS C & D will each be completing the following AMRAP:

5 Power cleans (135/95)

10 Wall Balls (20lb / 14lb)

C & D will write their total cumulative rounds on the board before exiting the gym to take over sandbag sprints. A & B will switch and now do the AMRAP. 

Continue switching stations for 25 MINUTES total. POST: TOTAL ROUNDS of 5 power cleans, 10 wall balls.

Group Warmup: 400 M Jog, 10 Light WBS, 10 Push Ups, 10 Sit Ups x 2 Rounds

Technique & Development: FRONT SQUAT (20-25 MIN)

A: Warmup Sets

FRONT SQUATS @ 30X1; 6 Reps; 3 Sets; Rest 30 Sec / add weight

B: Work Sets (Record Loads)

FRONT SQUATS @ 10X1; Reps 8, 6, 4, 2; Rest in rotation, Build Heavy.

WOD: 21-15-9

C2B PULL UPS

BURPEES

FOR TIME.

(Scale as needed)