WOD

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) 21-15-9 Cal Row DB Snatch Wall Balls Wall Ball Sit-ups Jump Rope Time Cap 20 minutes

Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Press + 2 Split Jerk (10 Min EMOM (AHAP)) Push Press and Split Jerk Complex WOD Metcon (AMRAP – Rounds and Reps) 5 Rds 3 Min on 1 Min Rest 4 Pistols 6 toes to bar 8 Hang Snatch 95/65 135/105

Agate Pass CrossFit – HIIT Warm-up Metcon (3 Rounds for reps) 3 Rounds (1 min each): Box Jumps Ab Mat Sit-ups Russian KB Swings Burpees Ring Rows Rest 1 min

Agate Pass CrossFit – CrossFit Skill/Strength Handstand/Walking Handstand Practice (12–15 mins practice ) Benchmark Thursdays WOD 2k Death By Thruster (Time) WOD 2K Row for time Every minute complete: Death by Thrusters (95/65) *At the 1-min mark get off the rower and do 1 thruster. At the 2-min mark get off the rower and complete

Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (@75-80% 1RM 9 sets of 3 TNG) WOD Metcon (Time) 3 Rounds (4 Rds RX+) 21 KB Swing 53/35 70/53 15 lunge in front rack 9 Hang Cleans 115/89 or 185/135 6 burpees over bar 1 rope climb ever 2 minutes *lunges should be heavy (RX must use

Agate Pass CrossFit – HIIT WOD Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 15 cal row 15 DB Cleans 15 Russian Twists 15 Burpees

Agate Pass CrossFit – CrossFit Skill/Strength 12×50 meter Sprint (partner) (Time) 12×50 meter sprints W/Partner (you go I go style) Each person does 12 total. These should be all out SPRINTS ? WOD TABATA TUESDAY (Time) 20 seconds on and 10 seconds off for 8 rounds at each movement. score=lowest number of reps in the

Agate Pass CrossFit – HIIT WOD Metcon (5 Rounds for reps) TABATA (8 times, 20 sec on 10 sec off each round) Push press Windshield Wiper Box Steps/jumps Plate ground to overhead Jump Rope

Agate Pass CrossFit – CrossFit Skill/Strength Paused Front Squat (7 sets of 4) WOD Metcon (2 Rounds for reps) 4 Rounds 90 seconds max burpee 90 seconds max DB Snatch 53/35 70/53 Rest 1 minute between rds

Agate Pass CrossFit – HIIT Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP run 200 or row 250 m overhead plate lunge 20 10 push ups 25 ab mat sit ups 100 ft farmer carry after party coaches choice