Happy Friday.

Next weeks programming is below. This week will see more of a deload on your MetCons. Following the last 3 weeks of heavier weight and higher volume, its time to give your body a bit of a rest. 

The emphasis this week is quality of movement and getting you stronger in your gymnastic movements. 

Your Strength work will remain the same as previous weeks.

Speaking of rest, I hope you all had a chance to read Mondays article on smart training and recovery. Implementing those 6 things, if you don't already, will certainly have a positive impact on your training and what you get out of CrossFit. 

Don't forget the Anniversary Games is next weekend! Be there! 

And lastly, good luck to the Bold crew going to Wild West this weekend to compete. Have fun and represent! 

Monday:

Midline Stability: Hollow Holds: 4 x 30 seconds on / 20 seconds off

Strength: Back Squat: 5-5-5-5-5

WOD:

3 Rounds for quality:

8 ring dips
8 DB/KB strict press (as heavy as form allows)
Between each round, heavy KB farmers carry to the black bin and back

Tuesday:

Skill: Snatch

WOD:

16 min EMOM:

Odd - 2 Snatches
Even - 5 chin ups

Wednesday:

Midline Stability: Arch Holds: 4 x 30 seconds on / 20 seconds off

Strength: Push Jerks: 3-3-3-3-3

WOD:

5 Rounds:

10 DB/KB front rack squats
400m run

Thursday:

Skill: Handstand

WOD:

You Go, I Go:

400m Row x 8 (each)

Friday:

Midline Stability: Hollow Holds: 5 x 30 seconds on / 20 seconds off

Strength: Deadlift: 1-1-1-1-1

WOD:

12 Min EMOM:

8 Deficit Push ups
8 Ring Rows
4/4 pistols

Saturday:

ANNIVERSARY GAMES

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