Enjoy a chilled day and mobilise

WOD - Team WOD
In a 15 min window
turkish get up for max load
(both arms count as a rep)
then for time
2000m Row

Extras - work on some skills and drills

OLY - Snatch complex

Power Snatch
Snatch balance
Oh squat

then Clean complex

Power clean
hang clean
front squat

Endurance

Row - 4 x 1000m, 3 min rest

strength - find a 1RM pull up

gymnastics - max effort ring dips (2 attempts)

WOD - 3 rounds
10 cleans
15 burpees over bar
20 TTB

extras - 3 min superman hold

WOD - CrossFit Totals

Press
Squat
Deadlift

Gymnastics - ME Pull ups

Endurance

Rowing - 5km ma effort

happy monday

Great work last night gang, smash the WOD time to prep

We will be retesting our CrossFit totals tomorrow, so chill work some gymnastic tekkers.

WOD - For Time
1000m Row
50 DB Snatch alt arm
30 push ups

Gymnastic - 3 min plank every time you break 5 strict HSPU

Strength - rest until tomorrow, mobilise and work basic movements to decrease mobility issues esp over head

Strength - Deadlift
5 x 5 @80%

WOD - Barbara
5 rounds

20 pull ups
30 push ups
40 sit ups
50 squats

3 min rest

Gymnastic - 30 Muscle ups

Work your endurance

Oly - Cleans

Pause cleans

then 10 min EMOM

1 x clean

Endurance
10 min AMRAP
Row - 150m
30 sec hollow hold