Skill:

Back Squat 2 rm (20 min) 

 

WOD:

For time

21-15-9

DB Hang Power Snatch 30-35/20-25 

A)Power Clean + Low Hang Clean (at the knee); find heaviest for the day

B) CF Metcon

C) 10min EMOM; Even 8 chest to bar pull ups, Odd, 10 toes to bar

 

A) Back Squat; 6 sets of 2 reps at 85-90%

B) CF Metcon

C) 50 calorie row for time

A) CF Metcon

B) Work on your 2017 goals; destroy weakness!

WOD: Teams of 3

AMRAP 22

Station 1: 1000m/.8m AAB (sub 400m run if class size is larger 18)

Station 2: AMRAP

14 Alt DB Snatch 40-50/20- 30

7 Ring Dips

Station 3: AMRAP

Skill: Deadlift 2 rm

WOD: Dumbbell Jackie

1000 meter row

50 thrusters 20-25/15- 20

30 pull-ups (sub jumping pull ups -- > ring rows)

Score: DL 2 rm/ DB Jackie

 

Skill: Front Squat 3 rm (15 min )

WOD: Teams of 2 1:1 split up however

2 Rounds for time

Row or AAB* for calories (50/40)

26 box jump overs (20/16*)

Endurance: Pick one of the following

1. 1 mile run


2. 2k row


3. 100/80 calories AAB


4. 75 bar facing burpees

A) Power Clean and jerk cycling practice. 3 sets of 5 touch and go reps (135/95)

B) CF Metcon

C) Strict pull ups; 5 sets of max reps