Pimp juiced (Time-Rx2)
Start up
3 rds
10 plyo jumps
20 mclimbers
30 bicycles

‘Pimp juiced’
20 hspu
20 burpees
20 back squats 155/105 rx2-125/85
20 KBS 53/35
5 bar muscle up rx2-black band 400m run

Bench press
3-3-1-1

Skill
Pick a goat and work on it

Finisher
1 min max rep sit ups

WOD(workout of the day) Distinct CrossFit.com


Seven(Reps-Rx2)

Strength/Skill
3rds Clean complex
High hang power
Hang squat
Power clean
Squat clean
Choose a light weight. Work on skill and form.

W.O.D
Amrap 7
Power clean RX 185/115-Rx2 155/85
mod see coach Hspu- Rx2 1 abmat allowed-mod decline push ups

Ascending ladder
1 power clean
1 hspu
2 power clean
2 hspu
3 power clean
3 hspu
4,4 etc….

Skill
Based on skill level Pull up/Muscle up

If you can not do a pull up 3×8 strict band pull-ups

If you can do pull ups consistently Work on chest to bar do 3 sets of 3

If you can do chest to bar pull ups consistently Work on bar muscle up transitions

If you can do bar or ring muscle ups do 3 sets of 3 Work on efficiency and stringing them together

Finisher
2rds
10 scap push ups
10 side plank punch through
10 band pull a parts

WOD(workout of the day) Distinct Crossfit.com


Knuckle up(Time)
Start up
5 mins Length of gym
Skaters Heels to rear
Traveling jax

Skill
5 mins Handstand work hand positioning and active shoulder kip/strict

W.O.D
For time
Buy in 20 cleans 165/100
Then
50 double unders
40 box jumps 24/20
30 kbs 55/35—70/55# optional
20 hspu
10 bar muscle ups

Skill/Strength

3×2 snatch balance Across

3×2 power snatch touch and go Climb

Finisher
60 sec L hang

WOD ( workout of the day) Distinct Crossfit.com


Pimp juiced (Time)
Start up
3 rds
10 plyo jumps
10 pass through
5 halo
5 overhead squat

W.O.D
20 hspu
20 burpees
20 back squats 155/105
20 KBS 53/35
5 bar muscle up
400m run

Box squat 5-5-3-3-1-1

3x TNG
1 snatch pull
1 power snatch
1 squat snatch

Finisher
1 min max rep sit ups with a partner

WOD (workout of the day) Distinct Crossfit.com


Heckler(Time)
Start up
2 rds
20 Med ball chest pass
20 Med ball overhead toss
20 Med ball rolls

W.O.D
400m run
5 bar muscle up
10 walking lunge 115/75
400m run
4 bar muscle up
10 walking lunge 115/75
400m run
3 bar muscle up
10 walking lunge 115/75

Skill
Double under practice

Finisher
2 giant sets
10 sit ups
20 knee tap crunch
30 bicycles

WOD (workout of the day) Distinct Crossfit.com


Pretty ugly(Time)
Start up
3 back peddles forward runs
10 ground to overhead 45/25
10 sumo wide squats
Walking front kicks

Strength
Deadlift Week 7
5×75% 1RM
3×85% 1RM
Max Reps 95% 1RM

W.O.D
6 rds
3 bar muscle ups
3 dead lifts 185/115
6 power cleans 185/115
6 Kettlebell swings 70/53

Finisher
3 minutes of plank hold