10 Cal Row easy pace

10 Pushup2Downward Dog

10 Scorpions

10 Cal Row medium pace

10 Iron Cross

10 Thoracic High Fives

10 Cal Row sprint

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Snatch, Power Snatch from Mid shin.  Switch to Clean grip and 5 reps of: Elbow Rotations, Press


Strict Press


Increase weight ea set

Video courtesy of CrossFit HQ.  Our pressing movement for this cycle will be Strict Press.  Our focus will be good core stability, a solid base, and strong pressing.  Keep the feet about shoulder width, and lock the legs out (squeeze the butt to keep them from bending), keep the core tight, and press up hard! With the 5X5 week, our goal is the final rep on each set should be difficult, but manageable.  Keep climbing in weight.



Cal Row

Power Snatch (95/65)

Handstand Push Ups

Look to begin this WOD at a steady to somewhat fast pace, and then build up speed on each round.  After the round of 6s, try to hold onto that pace all the way through the end!

Scaling Options:

Bar weight -> 75/55 -> as needed

HSPUs -> Pike Push Ups off box -> Pike push ups off the ground -> Seated DB press

Cool Down:

Thread the Needle Hold – 1 Min per side


Kneeling Lat Stretch – 1 Min per side

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