
A) Snatch complex; from the ground, 3 sec pause at the knee, snatch, high hang snatch (above mid thigh). Find heaviest of the day.
B) CF Metcon
C) Pull a heavy 3 deadlift
B) CF Metcon
C) Pull a heavy 3 deadlift
Strength: Back Squat
E2MOM x 10 minutes
Round 1) 5 reps @ 60%`
Round 2) 4 reps @ 70%
Round 3) 2 reps @ 80%
Round 4) 1 reps @ 85%
Round 5) 1 rep @ 90%
Rest 2 minutes
E2MOM x 10 minutes
Round 1) 5 reps @ 60%`
Round 2) 4 reps @ 70%
Round 3) 2 reps @ 80%
Round 4) 1 reps @ 85%
Round 5) 1 rep @ 90%
Rest 2 minutes
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A) CF S-WOD
B) CF Metcon
C) 40 toes to bar for time (must open up with largest possible unbroken set)
B) CF Metcon
C) 40 toes to bar for time (must open up with largest possible unbroken set)
Skill: Ring Muscle Up - Every :90 for 6 rounds
Option 1:
Rounds 1,3,5 - :15 Top of Dip Support Hold + :15 Bottom of Dip Support Hold
Rounds 2,4,6 – 3 Ring Rows w/ pause + 3 Dips
Option 2:
Rounds 1,3,5 – 10 Ring Swings
Option 1:
Rounds 1,3,5 - :15 Top of Dip Support Hold + :15 Bottom of Dip Support Hold
Rounds 2,4,6 – 3 Ring Rows w/ pause + 3 Dips
Option 2:
Rounds 1,3,5 – 10 Ring Swings
Skill: 4 Rounds
4 DB Strict Press
4 DB Bent Over Rows
4 DB Push Press
4 DB Bent Over Rows
Rest :90
WOD: For Time
10-9- 8-7- 6-5- 4-3- 2-1
Push Ups
4 DB Strict Press
4 DB Bent Over Rows
4 DB Push Press
4 DB Bent Over Rows
Rest :90
WOD: For Time
10-9- 8-7- 6-5- 4-3- 2-1
Push Ups