Mobility: 10 pass thrus, 10 good mornings, pigeon x 1 mins, 3 inch worms, 3 min IT band roller stretch

 

Warm up: 2 rounds:

200m run (or 250m row), 12 squats, 7 push ups, 5 pull ups

 

Skill: Turkish Get Ups/Hollows

8 min EMOM;

Odd: 1 Turkish Get up (switch right and left side every mins)

Even: 10 Hollows

 

Strength: Strict Press Find 1 RM: 12 min time cap

3-2-2-1-1-1…

 

Burgener Warm Up

 

WOD: "21-15-9 Crossfit Games"

"21"

8 Dead Lift 135/95

7 Power clean 135/95

6 Power snatch 135/95

 

8 Pull up (S1:ring rows)

7 Chest to bar (S1:pull ups)

6 Muscle up (S1:chest to bar)

(if you can not do a MU, then you must use the scaled movements progression: ring rows -> pull ups -> chest to bar- if you can't to chest to bars, do more pull ups)

 

"15"

6 Dead Lift 135/95

5 Power clean 135/95

4 Power snatch 135/95

 

6 Pull up (S1:ring rows)

5 Chest to bar (S1:pull ups)

4 Muscle up (S1:chest to bar)

 

"9"

4 Dead Lift 135/95

3 Power clean 135/95

2 Power snatch 135/95

 

4 Pull up (S1:ring rows)

3 Chest to bar (S1:pull ups)

2 Muscle up (S1:chest to bar)

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