WOD

Agate Pass CrossFit – CrossFit Skill/Strength snatch balance + 2 Overhead squats (EMOM 12 min) WOD Metcon (Time) 21-18-15-12-9-6-3 Toes To bar Hang snatch 75/55 or 105/70 *100 meter sprint after each round 18 min Cap.

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Goat work

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 5 Rounds 10 Knee Raises 10 Cals (AB, Row, or Ski) 10 Wall Balls 200m Run

Agate Pass CrossFit – CrossFit Skill/Strength 5x400m sprint repeats (Time) 5 sets of 400m sprint w/90 sec rest between sets. 5×200 beginner/intermediate :scale to this option if Mile time is 10:00+ WOD Metcon (5 Rounds for reps) Fight Gone Bad Style (3Rd) 1. KB Swings 53/35 70/53 2. Lunge or Jump lunge 3. Hand Release

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 20 AB/Ski/ Row 20 Goblet Squats 30 Burpees 30 Walking Lunges 40 KB Russian Twists 40 Russian KB Swings 50 Plate G2OH AFTER PARTY Metcon (Time) 800m Run

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) TABATA (5 Elements, 8X(20 sec work, 10 sec rest) Push ups Lunges Ab Mat Sit-ups Ring Rows Planks

Agate Pass CrossFit – CrossFit Skill/Strength 2 Deadlift + 2 Hang Power Clean 10 Min EMOM 2 Deadlifts + 2 Hang Power Clean WOD Metcon (Time) 3 Rds 100ft Bear crawl/50ft HSW 12 Box Jumps (24/20 or 30+/24″+) 16 sit up or GHD 8 chest to bar or Muscle up Buy 500 meter row 18

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Min AMRAP Partner 1 Run 400m Partner 2 5 Cal Row 10 box jumps 30 Jump Ropes Switch once when both partners have finished. If 1 partner finishes before the other, that partner may rest until the other partner

Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Press + 2 Split Jerk (11 min EMOM @85% of previous finish weight last wk) Push Press and Split Jerk Complex*Same weight all the way through. Should be heavy and we should have a lot of focus on drive and speed under bar WOD Nancy (Time) 5

Agate Pass CrossFit – CrossFit Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise