Open Gym
For Time:
5 Rounds
5  Sumo Deadlift (75#, 55#)
5 Shoulder To OverHead (75#, 55#)
10 Lateral Jump o/ Bar
200m Run

Rest 2:00

2 Rounds
Row 1k
15m (D-B) Push up To Walks

Game day!

Performance – Week 2 of 8  Aerobic/Strength Foundation
A. Back Squat x2x5@RPE 8-9 Rest 2:00
B. Push Press x3x6@RPE 7 Rest :90
C. Horizontal Ring Rows xMax Reps x3 Rest :90
D. Good Mornings x10x3 Rest :90

Foundations
Skill:
Hip Snatch Progression

A.
5 Rounds for Quality
1-3 Hip Power or Full  Snatch
3 Front Rack Reverse Lunges/ Leg
*Snatch and Lunge weight are the same
B.
Partner WOD
4 Rounds w/ Partner
5 Burpees
10 Thrusters
300 M Run
*Relay race style 1 partner completes a round then the next partner go until both partners complete 4 rounds
*Team Times Recorded 

 ”Winning isn’t everything, but the will to win is everything.” – Vince Lombardi

CrossFit Austin Regionals 2013 from CrossFit Austin on Vimeo.

Performance – Week 2 of 8  Aerobic/Strength Foundation
A. EMOM for 20:00
Even- Power Clean & Jerk x2@65%
Odd- KB Cross Chops x4/ea side

B. EMOM for 20:00
Even- Resisted Bear Crawlsx 20secs (75#, 50#) *Outside Gym*
Odd- (Down Crab Walk) (Back Elephant Walks) *Inside Gym*

Foundations – Strength
Skill:
Kip Swing/Jumping Pull-up
*Go through Progression

A1. Kip Pull-ups x1-3 x5
A2. Front Squat x1-3 x5
*Best Front Squat Weight Recorded

B.
5 Rounds
:30 FLR on the Rings
5 DB Walking Lunges / Leg
50 Singles on the jump rope

Why you should strength train
*Post thoughts to comments

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.” - Picabo Street

Performance – Week 2 of 8 - Aerobic/Strength Foundation
A. WTD Chin Up x2x7@RPE 7-8 Rest :90

2 Rounds
1:00 SA DB Snatch alternating
1:00 Rest
1:00 DU
1:00 Rest
1:00 Tic Tacs
1:00 Rest
1:00 TGU 1/1
1:00 Rest
1:00 Max 50m Suicides
Rest 3
*Record Total completed 50m suicides

Foundations
Skill:
Press, Push Press, Jerk

A.
20:00 EMOM
1 Push Press + 1 Jerk
3/leg DB Step – up
*Best PP+Jerk weight recorded

“The more you sweat in practice, the less you bleed in battle.” -Author Unknown

Performance
A. Deadlift x2x7@RPE 8 Rest 2:00
100 Burpee Challenge
10 Rounds
:20 Burpee
2:40 Rest (Down and Back Spiderman Walk during rest)
*Record Total Burpees
*Can scale to Sprawls

Cash Out
Plate Rotational Walks (Short Arc) x20/stepsx4

Foundations
Skill
Rowing

Workout
20:00 AMRAP @ 80-90% of Aerobic Max, For Quality
500 M Row
10 Medball  Abmat Situps
10 Medball DLs
10 Tic Tacs
10 Ring Rows
*Total Rep Recorded

How to live long and prosper
*Post thoughts to comments

“Being defeated is often a temporary condition. Giving up is what makes it permanent.” – Marilyn vos Savant