Day #1 of the CF Games...

Oh yea...also Day #1 of Football... WAY to early, but that is the way it goes!
This Aug. 1 start is KILLING football in the state of WI!!!

We have been here before... HERE (Feb. 2018)...let's see if we can improve!
CrossFit is good because we have actual DATA that can tell us if we are more fit or less fit...
If it is working or not...Well, really, if WE are working or not!

Warm-UP
Mobilize
500m Light Row...into...
2 sets:
10 GHD Sit Ups
10 Hip Ext.
10 Alt. Spidey & Reach
-----------------
21 Cal Bike/Row
7 Wall Squats
15 Cal Bike/Row
5 Wall Squats
9 Cal Bike/Row
3 Wall Squats
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Snatch-Grip BB Warm-Up
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SNATCH TECH
5 x 3 Snatch-Grip Strict Press (mod. wt)
5 x 3 S-G Push Jerk (build to Mod. Wt. / work speed)
5 x 2 Pausing OHS (build to Mod wt.)
----------------
SPECIFIC PRIMER
4 Rnds (Building in Wt. on OHS)
7 Cal Row
3 Burpees Over Rower
3 OHS
60s Rest b/t Rnds
REST 3-4 min then...HOT SAUCE!
----------------
HOT SAUCE
P-1 ~ AMRAP in 3min:
21/16 Cal Row
21 Burpees Over Rower
Max Reps OHS in time Remaining (75/55)
~ 3 MIN REST ~
P-2 ~ AMRAP in 3min:
21/16 Cal Row
21 Burpees Over Rower
Max Reps OHS in time Remaining (95/65)
~ 3 MIN REST ~
P-3 ~ AMRAP in 3min:
21/16 Cal Row
21 Burpees Over Rower
Max Reps OHS in time Remaining (115/80)
~ 3 MIN REST ~
P-4 ~ AMRAP in 3min:
21/16 Cal Row
21 Burpees Over Rower
Max Reps OHS in time Remaining (135/95)
------------------
Recovery Bike for 15 Min
2min Slow...1min Mod...Wave this for 5 rnds w/in the 15min

Took some time getting to this...1st day of football had the mind really going in all directions...
This WOD took care of that once I got into it!!!

@ 5am ~ Drake ~ OHS Reps = 8 / 11 / 13 / 9 ... Beat his old scores!!!
tb ~ OHS Reps = 14 / 15 / 16 / 15 (6+9)
P1 Row = 45s / Burpees Completed @ 2:23
P2 Row = 45s / Burpees Completed @ 2:13
P3 Row = 35s / Burpees Completed @ 1:58
P4 Row = 25s / Burpees Completed @ 1:23
Rower was set at 6.5 on Damper! Could Hold 1800-2000 cals/hr pace decently...