SUNDAY

10am Reloaded

11am CrossFit

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SATURDAY

9am Reloaded. BeachWOD at A1A.

10am CrossFit

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WOD 1A
“SWAMP LEGS”
5 minute AMRAP
SQUAT CLEAN & OVERHEAD
In 5 minutes (7 minutes for teams) take the barbell from the ground, through a front squat and finish overhead in a fully locked out position. Any combination of movements is allowed as long as the bar starts from the floor, passes through a front racked squat and finishes overhead, locked out. For teams, one person must be hanging from a pull up bar in order for any reps to be completed.
RX 225/133
INT/MAS 165/103
SCL 115/73
TEAM 165/103
Wod 1B “DT”
In 5 minutes (8 minutes for teams), complete as many rounds and reps as possible of:
Deadlift, 12 reps
Hang Power Clean, 9 reps
Shoulder to overhead, 6 reps

RX 165/103
INT/MAS 135/83
SCL 95/63
TEAM 135/83
WOD 1A & 1B done within a continuous time block. At the conclusion of (or before the conclusion) of WOD 1A the athlete must strip the bar to the required weight and add clips back to the bar before starting WOD 1B. The athlete may strip the weight and rest during any point of 1A.
DEMO VIDEO WILL BE PROVIDED FOR ALL MOVEMENTS.
For teams, 1A reps may be done in any fashion/order. One person must hang from the bar in order for any reps to count. For 1B, the bar hang is continued but rounds must be alternated. One person will hang, one person will rest and one person will be on the barbell.
WOD 1C
“SWAMP SKILLS”
Teams & RX competitors will face an extra skill challenge immediately following 1B. This will be short. Not all team mates will be required to complete reps. This will not be announced until the day of the competition.

FREE FRIEND FRIDAY

Skill
Toes-To-Bar
Spend 10 minutes working Toes To Bar as a skill. Practice progressions knee to elbow/chest, kipping, strict. Do one max effort set of kipping or strict reps at the end of your practice. Note reps.

Metcon
22 Minute AMRAP
22 Alternating Dumbbell Snatch 50/35
22 Front Squats 95/63
22 Butterfly Situps
11 Calorie Row
11 Calorie Bike
11 Toes To Bar
RX＋ 53/35 kettlebell snatch (11 per side)
GHD Sit Ups
11 bar muscle ups in place of T2B

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Thursday
Skill
Power Clean
Power Clean as skill work.
Practice footwork, high pulls, hitting the positions etc.. Metcon
9 Min EMOM
1 Power Clean ＋ 1 Hang Power Clean ＋ 1 Jerk
All 3 reps unbroken.
Can do push or split jerk

Metcon
9 Min AMRAP
18 Wallballs 20/14lb 10/9ft
40 M Burpee broad jumps
1 Rope Climb

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Wednesday

Weightlifting
Deadlift (5-4-3-3)
70-80-85-90%

Metcon
5 Rounds For Total Time
400 M Run
12 Box Jumps 24/20
1 minute rest
*score includes the 1 minute of rest time

photo cred 📸: @garavsmurphy

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