WEDNESDAY
“Getting Down to One”

Skill: Stabilization
3 sets for max effort; Rest as needed b/t exercises
Noes to Wall HS hold FB: 1 arm HS hold (heels to wall)
Top of Ring Dip hold (try to turn thumbs out (external rotation)
L-sit hold on parallettes

WOD
10-9-8-7...1
Thrusters 95/65 FB: 115/75
Toes-2-Bar
SDHP 95/65

TUESDAY
“Heart Points”

Strength:
Snatch Grip Deadlift Tempo 3130 (3 sec pull; 1 sec pause; 3 sec descent; no pause) 5 x 3 (Starting at 40% of Deadlift)

WOD
2 Rounds:
800m Run
30 Pullups
30 Alternating DB Snatches 35/25 FB: 50/35
30 Squats FB: Alternating Pistols

MONDAY
“A Slight Gain”

Strength/Technique: Build to a heavy/max 3 rep: Hang Power Clean (20 mins)

WOD
18 Min AMRAP*
6 Overhead Plate Lunges 45/25 FB: Dble KB OH 44+/26+
6 Butterfly Situps FB: GHD Situps
6 Pushups FB: HSPU
9...
9...
9...
continue adding 3 reps to each exercise until time expires
*E3MOM: Starting at 0:00, 6 Burpees**

FRIDAY
“Three’s Company”

3 Team Workout:

24 Min AMRAP:
(Athletes rotate once the Erg athlete completes their cals. Pick up on the workout triplet where last athlete left off.) If more than 24 athletes in a class, athlete can sub 200m Run for any of the machines.

1 athlete must be on Rower/Ski Erg for team to be working 20/15 Cals
1 athlete must be on “Active Rest” on ABike maintaining > 250/200watts FB: 300/240watts
1 athlete is working on Accumulating as many rounds of:
15 burpees
10 Box Jumps
5 Renegade Rows 35/25

THURSDAY

“Unbroken Challenge”

Part I
100 UB Double Unders
75 UB KBSwings 53/35 FB: 70/53
50 UB Pullups
25 UB Ring Dips
* Every time you break the set, you accumulate 5 burpees at the end of the chipper.

Rest 6 mins...

Part II
5 Unbroken Rounds: (athlete chooses the weight that will challenge them)
9 Deadlift
7 Hang Power Cleans
5 Shoulder-2-OH
* Every time you break a set, you accumulate 5 burpees at the end of the wod.

You guys might not know this, but I can honestly say as the owner of CrossFit Felix, this is by far the best programming of a box I have ever seen. And I am proud to say that Kristina is doing an AMAZING job at it...