WEDNESDAY
“Another Gone By”

Skill Work:
MU Progression Work
False Grip Swing or hang on rings
Banded Transition on Low rings
Kip from Lying down position on low rings
Jumping Muscle up (med height rings)

WOD

3 Rounds:
200m Run
12 Pull-ups FB: 4 Muscle-ups

Then immediately into:

8 Rounds:
5 Deadlifts 205/135 FB: 265/175
7 Burpees
9 Squats

TUESDAY
“Spring Cleaning”
Strength/Technique: Hang Squat Cleans
3 x 3 Below Knee @ 60%-65%
3 x 3 Above the Knee @ 60%-65%

WOD
15 Min AMR:
20 Hang Power Cleans 115/75 FB: 135/95

Then, 3x
21 KBSwings 53/35
15 Wall Balls 20/14
9 Pushups
(cycle back to 20 HPC...)

Side note:
The wall came crashing down today :) Please bare with us over the next 48 hours as we remove the rubbish, take it to the dump, and lay the new mats. We should have everything completed no later than Thursday afternoon I hope.

And a big thanks to everyone who helped with today's tear-down and clean up. We could not have complete this work as fast as we did without you...

Your time and energy was greatly appreciated :)
Thank you

MONDAY
“Crazy 8s”

Strength: Back Squat 5 x 4 Starting at 70% of 1RM, build slightly over the 5 sets to end ~85%

WOD

8 Min AMR:
12 OH Plate Lunges 45/25
8 Plate Burpees
4 Strict Pullups

3 min rest...
8 Min AMR:
12 KB SDHP 53/35
8 KB Cleans (each side)
4 Burpees

Friday

WOD 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Note: As always for the Open, you will be given time to warm and prepare on your own. We will run each class in 2 heats. 1 at the 22 minute mark, and a second heat at the 40 minute mark. Everyone will partner up and you will judge each other.

Remember, we are a NO drop box. With this being said, if you are going RX, and only RX, we will allow you to drop, BUT ONLY ON DROP PADS.

Look forward to seeing you all tomorrow,
CrossFit Felix Team

THURSDAY
“Quirks”

Technique: Snatch Balance 6 x 3 (Start with Blank Bar...build to 60% of Snatch)

WOD:
4 Rounds:
10 KB Snatches 53/35
10 Front Squats 115/75 FB: 135/95

Then, 40 Cals ABike or Rower

3 Rounds:
10 Burpees over the Bar
10 Power Cleans

Then, 30 Cals on ABike or Rower

Note: I ordered a repeater to extend out wifi to our new TV. It should arrive sometime tomorrow. If it does, we can watch the Open on the new set during class :)