A) Strength: Deadlift 5RM (15-20min)

B) Metcon:

Partner; alternate complete rounds 5 rds each

4 deadlift (275/190) or 80% of 5RM

4 lateral burpee over bar

8 kb snatch (53/35) alternating

A: 
DL, build to heavy triple over 6 sets.

B: 

20 min EMOM

Min 1 10 burpees
Min. 2: 10 DL 135/95 
Min 3: Run 100m

A) CF S-WOD

B) CF Metcon

C) 50 GHD sit ups for time

A: 
Bench Press, build to heavy single over 6-8 sets

B: 
5 rounds
Farmer carry 100m 45-55/25-30
Every 50 m do 10 shoulder to overhead

A) Skill: Rope Climb (15min)

Beginner; technical explanation + practice foot holds.

Intermediate; scale to 1 ascent, or ½ ascent

Advanced; E2MOM x 6 rds 2 rope climbs

B) Metcon: Repeat 2x.

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