THURSDAY WORKOUT

Speed / Skill Work 15 Minutes (first 5 minutes are sets with barbell, and working up to your work weight, next 10 minutes are the EMOM below)

2 Positions on Snatch today; keep the load light - moderate (50ish% 1RM Snatch). Your main focus should be on technique, and speed. Commit to getting under the bar, and be confident you will catch it.

Every Minute On the Minute for 10 Minutes:

Rep 1: Mid-thigh Hang Snatch

Rep 2: Just-below-kneecap Hang Snatch

*Drop the bar between reps, and save your grip… it's Skill Work, so focus on technique every.single.rep. All reps are to be caught in the Power position (non-squat). Speed is the word. :-)

Then, the reason you saved your grip…

"DT"

5 Rounds For Time:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

**10 Minute Cut-off**

*Use 75% of your 1RM Push Jerk as a reference for scaling, if you aren't able to go RX'd, or you can't get reasonably close to finishing going RX'd. You should get through 3 - 4 rounds at least, so pick your weight accordingly.

Post Workout Extras (if there's time, or on your own):

3 Minutes Total Time:

20 Seconds Front Plank Hold

20 Seconds Left Side Plank Hold

20 Seconds Right Side Plank Hold

THURSDAY WORKOUT

SKILL: 5-10 minutes
Burgener Warm Up (Clean Grip) & Push Jerk Landing Drills
* All with PVC only *

WORKOUT: 12 Minute AMRAP
Perform 1 Round Of "DT"
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

After Finishing One Full Round...

Perform 25 Single Leg Jumps With A Jump Rope On Your Right & Left Legs (50 Total)

Repeat This Cycle As Many Rounds As Possible In 12 Minutes

Use Around 70-75% Of Your Best PUSH JERK Max If You Can't Go Rx'd

POST WOD:
3 Sets Of 30 Second Hollow Holds (15-20 Secs Rest Between Sets)

POST TOTAL ROUNDS TO COMMENTS

WEDNESDAY WORKOUT

STRENGTH/TECHNIQUE:
Weighted/Strict/Band Assisted CHEST TO BAR Pull Ups
3-3-3-3-3
* Find A Resistance That Allows You To Complete All 5 Sets Around The Same Weight OR Band Assistance For All Five Sets... You Will Start A New Set Every Minute On The Minute & Will Have 2-3 Sets To Figure Out What Resistance You Will Use Before Starting The 5 Sets Of 3 Listed Above...

WORKOUT... BENCHMARK!
** Time To Start Filling Up Our Record Boards **

"DT"
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* 5 Rounds *
(12 Minute Cutoff)

To Make The Record Board You Will Need To Use The Rx'd Weight Which Is 105#/155# & Finish All 5 Rounds Before The Cutoff Time...

HOWEVER....

Crossfit Is About Knowing Your Abilities & Being Smart If You Are Not There Yet So You Can Also Pick From The Following Weight Scale Options:

#1 - 95#/135#
#2 - 75#/115#
#3 - 55#/95#
#4 - 45#/75#

POST ALL RESULTS TO COMMENTS

THURSDAY WORKOUT

WORKOUT: 
DT-ish 
* You Will Have Three Weight and Rep Options - It's Your Pick Today *
Deadlift
Hang Power Clean
Push Jerk/Split Jerk
- Rep Option 1 - 12-9-6 (Using Around 60% Of Your Push Jerk Max OR 155/110#)
- Rep Option 2 - 10-7-4 (Using Around 70% Of Your Push Jerk Max OR 165/115#)
- Rep Option 3 - 9-6-3 (Using Around 80% Of Your Push Jerk Max OR 175/125#)
* Complete 5 Total Rounds With The Rep & Weight Scheme You Pick *
** Time Cutoff Is 15 Minutes... Pick A Tough Weight That Takes You At Least 10 Minutes To Finish