Workout of the day - April 12th, 2017

Warm Up:
Red Light, Green Light


Skill:
Roving Planks and 360 degree planks

WOD:
For Time

4-6-8-10-12

DB Snatch

A: 
3 rounds
Resting 1 min between each round

10 box jumps
50 jump rope
10 dips
30 sec plank hold

B: 

A) Power Snatch; E2MOM x 6 rds; 3 @ 80% of 1RM PS (focus on speed, be as fast as possible through the 2nd pull)

B) CF Metcon

C) 30 box jump overs for time (24/20)

A) Oly: Power Snatch; E2MOM x 12min (6rds)

3 reps starting @ 60% end around 85% of 1RM.  Add 5 to 10# after each successful round (reps do not have to be touch and go, but no more than 10 seconds between reps.)

B) Metcon:  JT 21-15- 9

A) Strength: Back Squat 5RM (15-20min)

B) Metcon:

6 power clean 135/95

6 OHS (scale to FS if cannot achieve OHS w/ same load as pc. Emphasize weight over ohs practice for this one.)

6 Toes to bar

A: 
SDLHP
E90 sec.
5 reps build over 6 sets (9min)Use BB or KB

B:
10 hang cleans 75/55
10 wall balls
10 KB Swings 53/35
10 HR pushups

A) Clean; 3 singles @ 80%, 4 singles @ 90% of 1RM

B) CF Metcon

C) Back Squat; 1 @ 90% then 1 set of max reps @ 80%, and 1 set of max reps @ 70%. (partner up, yield to the next CF class).

A: 
Back rack step back lunge
6 sets
8 reps alternating legs
build to moderate weight

B: 
Partner EMOM 12 min
Alternating rounds

A) Skill: Double unders (15min)

Explanation and practice.

For those that have them, they will do:

10min EMOM

30 sec max DU, 30 sec rest

B) Metcon:

A) 10min EMOM; 2 BMU, 25 DU

B) CF Metcon

C) 150’ HS Walk for time