WOD

No Clock Week continues Skill or strength OH squat or front squat 5-5-5-5-5 Choose the squat with which you need the most improvement. Go as heavy as form allows or just work form and technique at light/medium weight.

No Clock Week continues Skill or strength: Pause snatch pulls Conditioning: Show up and see the details. 

No Clock Week returns We’re turning off the clock all week and focusing on improving form on all the basics. Don’t think this week will be easy. You might work harder than you have in s while, you just won’t be racing against the clock.  Show up and see what’s on the board. 

Results

21-15-12-9 reps of Hang power snatch 75/55 Floor press 75/55 Ball slam 20/15 AfterWOD: Any two AB/Core Warrior workouts, back to back, no break.

Strength or skill: Backward lunges and front squats

Recovery WOD. Show up and see the movements. 

Results

4 rounds for time 10 Toes to bar-strict 10 Single arm DB Press R&L 30/20 60 second Goblet squat bottom hold 30/20 (15 seconds x4 or 10 seconds x6, rest as needed between holds) 200M run or 250M row Warmup: CrossFit Warmup 10×3 Mobility & AfterWOD: Coach’s Choice

Results