Plateau
Overhead Squat – Heavy Single
Snatch Balance – Heavy Single
Snatch – Heavy Single

then
“Bumblebee”
AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)

Rosemont
Pistols: warm up: 10-15 minutes of pistol mobility for ankles, hips, legs… after:
Sets of five pistols each leg with a kettlebell heavy as possible. Scale this to something challenging for every level. Give people 30 minutes at least to work on this/ do 3×5 weighted pistols each leg.
Part B: 30seconds on/off with easier scale: 6rds of pistols, as many as possible during the 30seconds on

Crossfit Original

Rest day ou 1 des 3 wod suivants:
20 rounds for time of:
Swim 50 yards
Rest 30 seconds
or
“Fight Gone Bad”
Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
or
Doubles and Oly

For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 185-205-225-245 lb.
Women: 135-145-155-165 lb.

Défi Crossfit
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Post your scores to the Whiteboard.