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CrossFit Women Rule!

Wednesday

Level 2

Pre Struct Strength: 20 Min Alt EMOM

(Should be heavier than 2 weeks ago, due to less reps/slightly diff rep scheme)
1. Strict Chin 5-7; 31x0 (weighted or unweighted) or 31x0
2. 5-7 Dips; 30x0
3. W. Sit Ups 8-12 Reps,
4. RDL 8-10 2020

WOD: Rowing Repeats
500m, Rest 3 min, 250m, Rest 2 min, 100m (score each individually)

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Level 1

Pre-Skill Structural: 3 sets: 5 Strict Chin Ups; 31x1

Skill Builder/Strength: Deadlift 2020, 10-12 reps for (10)

WOD: 4 rounds; 1 min per station, rotate, at the end of 3 stations, Rest 1 min
1. KB Swings
2. Hand Release Push Ups
3. Jump Rope (Singles or Doubles)

Thursday

Level 2

Skill Builder/Strength: Front Squat

1. 5 Sets of 5 no tempo, Rest 30sec
2. Muscle Up Transitions 5, ADAP, rest 30 sec
(Muscle Ups Strict, Muscle Ups, Belly Button, Chest, Kipping, Kip Progressions)
- add in 'transition' work as needed!
3.Turkish Get Ups 3 Each Arm, rest 1 min (good shoulder stability & Scap strength)

WOD: 15-12-9, reps for time
Heavy Thrusters (no rx - but looking for 135/85#)
Chest to Bar Pull Ups (sub to chin over bar pull ups)
Feel free to adjust reps/movements as needed to get desired response!

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Level 1

Pre-Skill Anaerobic: 200m run x 2

Skill Builder/Strength: Front Squat Sets of 10 reps; 31x1

WOD: AMRAP 12
- 10 Goblet Squat
- 10 Sit Ups
- 5 Pull Up or Jumping Pull Up or Ring Row

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