WEDNESDAY
“Cycling”

Strength
Deadlift 5 x 3 @ 70%

WOD
18 Min AMRAP:
9 Pull-ups
15 DB Squat Cleans 35/25 FB 40/30
21 KB Swings 53/35

TUESDAY
“Multiples”

Clean Pull - 85% (of clean) x 3(reps) x 2(sets), 90% x 3 x 2
Halting Clean Deadlift (mid-thigh) - 75% (of clean) x 3 x 3

If you are not familiar with a Clean Pull, today you will work on your Hang Power Clean.

WOD
12-9-6-9-12
Clean & Jerks 115/75 FB: 135/95

24-18-12-18-24
Cals on Rower/ABike

36-27-18-27-36
Double Unders

MONDAY
“Kelly”

Strength: Back Squat 5 x 3 @ 70%

WOD
3 Rounds for Time:
Run 400m
30 Box Jumps 24/20”
30 Wall Balls

FB Athletes:
5 Rounds for Time

Gym Note:
I have decided to not delay the tear down of the wall and started on the project this weekend. Over the next week there will be some dust and a fare amount of debris as we remove the wall, clean up the area, and then mat the flooring. I want to personally say thank you to everyone while we are in this transition and appreciate your patience as we continue to make more room for our athletes.

Thank you,
CrossFit Felix Team

FRIDAY
“Bound by Time”
Note: Athletes can start on any timed piece to allow enough access to equipment

A. 9 Min EMOM (3 Rounds)
5-10 strict pullups (doesn’t have to UB)
5-10 strict ring dips
10-20 V-ups

B. 8 Min AMRAP
3 Deadlifts 185/135 FB: 225+/155+
3 Box Jumps 24/20”
6
6
9
9...keep adding 3 reps until time expires

C. 6 Min AMRAP
800m Run
Then, max cals on Rower/Ski

THURSDAY
“Check Engine”

Skin the Cat
http://gymnasticswod.com/content/skin-cat-progression-pt1

You must start this movement on low rings and once you have a slow and controlled movement, raise the rings (in rig) to a higher position. Only athletes that have previously done skin the cats may try on muscle up rings.

WOD
7/4 Muscle-ups (Scale 10 Ring Rows + 10 Pull-ups)

Then, 5 Rounds:
200m Run
10 Burpees
15 Power Cleans 115/75 FB: 135/95

Finish with 7/4 Muscle-ups (Scale to 10 Ring Rows + 10 Pull-ups)