A) CF-S- WOD

B) CF Metcon

C) 3rft; 10 ttb, 10 box jumps

D) Rest 3min, then repeat.

Warm up:  Switch Game

Round 1: Bear Crawl & Frog Hops

Round 2: Lunge  & Skip

Skill: Front Squat Review

WOD: 10 -9- 8- 7- 6- 5- 4- 3- 2-1

Front Squat

A:

TBATA

Side pillar left

Side pillar right

Rest 2 min

TBATA

Dead Bug hold

pushups

B:

FGB style

3 rounds

A) Strength: OHS 15-20min Find heavy set of 3

B) Metcon: 10min EMOM

6 OHS (95/65) This is the day to practice ohs w/ a light weight if necessary.

6 C2B (jumping C2B, jumping pull up)

A) Snatch + OHS; 6 singles @ 85% of 1rm Snatch

B) CF Metcon

C) 3 sets of 3 halting snatch deadlift @ 90 - 100% of 1RM Snatch. (pause below knee for 3 seconds before completing DL) Straps recommended.

A:

Today we are going to spend time together. I like both parts A&B try to get the classes together if possible.

Mile for time

B:

9 min AMRAP

15 KB swing

A) Endurance: 1 mile run for time

B) Metcon:  9 min AMRAP

15 KBS (53/35) american

30 double unders (sub 60 singles)

Score mile time, rounds + reps

A) Power Clean + Hang Clean (anywhere above knee) and Jerk; 5 singles @ 75% of 1rm Clean and Jerk

B) CF Metcon

C) 6min Reverse Tabata HSPU (10 sec work, 20 sec rest) Score total reps

A:

Back rack step back lunge. Add 5 lbs from last week set 6 sets 8 reps. Goal to do all 6 sets at the same weight. This will take a little longer to get to goal weight. Metcon should be short.

B:

21-15-9