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WODS 29.05 - 02.06

Monday May 29, 2017 Warmup: 5:00 General Dynamic A) Mobility : 3 Rounds of: 5/leg Single Leg Double Kb Deadlift (lightweight) 5/side Bird Dogs B) Strength : Every 2:00 for 16:00 Scaled: Every 2:00 for 16:00 perform 3 TnG Deadlift Rx'd: Every 2:00 for 16:00 perform 3 Tng Deadlift Build in weight, a good starting weight would be where you got to for 5 reps last week. C) Metcon: 4 Rounds: Scaled: 20 Cal Row 15 Sdhp 20-30/35-45kg 10 Burpee Over Bar 5 PushPress 30/45kg Rest 1:00 Rx'd: 20 Cal Row 15 Sdhp 30/45kg 10 Bar Facing Burpee Over Bar 5 Push Press -same bar Rest 1:00 *Will need to stagger starts to accomodate rowers, have fast athletes start first. *Score is slowest round. Cooldown: Choose

WODS 22.05 - 27.05

Monday May 22, 2017 Warmup: 5:00 General Dynamic Warmup A) Mobility: 2 Rounds of: Single-Arm Dumbbell Ext. Rotation 6-8 reps/side Scap 6-8 reps (2 second pause at top) Trap-3 Raise 8 reps B) Strength:: Scaled: A. Strict Press 5 sets of 5 reps. Rest 2:00 b/w sets. B. 5:00 Emom of: 5-10 Unbroken Pullups or Ring Rows Rx'd: A. Strict Press 5,5,3,3,3. Rest 2:00 b/w sets. B. 5:00 Emom of: 5-15 Unbroken C2b Pullups *Part A should take 12:00 C) Metcon: 15:00 Amrap of: Scaled: 200m Jog 15 Russian Kb Swings 16-20/20-24kg 10 H.R. Pushups or Ring Dips 2 Rope Climbs Rx'd: 200m Jog 15 American Kb Swings 20/24kg 10 Hspu 2 Rope Climbs *Big Cats: Legless Rope Climbs *May need to stagger starts to accomodate

Crossfit 46 Week 19 and 20

Must read article written by Crossfit's Chancellor, Greg Glassman. https://therussells.crossfit.com/2017/05/01/instagrams-lying-to-you-about-basic/ Crossfit 46 Coaching Staff

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