Workout of the day - March 21st, 2017

Warm Up - Baseball

 


Skill - Plank and T-Plank Holds

 

WOD - Capture the Balls

A) CF S-WOD

B) CF Metcon

C) EMOM x 5; 3 rope climbs

SKILL: Back Squat

4 x 5 @ 75%

WOD: 5 Rounds

1:30 on/1:30 off

10 DB Front Squats (40/25)

Max burpees in remaining time

Score is Back Squat weight/total burpees

 

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Strength: 200 m sprints x 3

No more than 90 seconds between sprints

- Team up for timers

WOD: 10 min AMRAP

30 Double Unders

15 Power Snatches 75/55

Rest 3 min

7 min of burpees

A) Snatch; EMOM x 6; 2 reps High hang snatch, start between 50 to 60%, add weight each round. Then immediately…

B) Snatch; EMOM x 4; 2 reps, no touch and go, Snatch from the floor starting at the weight last used in A, add weight if you made both lifts

SKILL: 15 mins to review Rope Climb technique

WOD: AMRAP 4

10 Pushups

15 Situps

:90 rest

AMRAP 3

Max Rope Climbs (1/2 way up – up/downs with knee raise (Every 2 count for 1) – Ring Rows

SKILL: Back Squat E2MOM 10 min

4-5 reps @ 70-75% + 5 lbs (check March 8th weight)

(Do 5 reps on the last round)

WOD: 12 min AMRAP

3 Thruster 95/65