A) Complex: Power Clean + Power Clean + Push Jerk (ok to drop after first PC) Find heaviest set in 12min or less.

B) CF Metcon

Kickstart Retest

WOD: Three rounds of:

Wall balls 20#/14#

Sumo deadlift high pull 75#/55#

Box Jump 20"

Push-press 75#/55#

Row (Calories)

A) CF Metcon

B) Work on a weakness.

Workout of the day - March 9th, 2017

Warm Up:
:20 max jump rope / :20 rest

:20 max squats/ :20 rest

:20 max jumping jacks / :20 rest

2 time through

SKILL:

Sumo Deadlift High Pull

Prior to 8:00, complete:
3 rounds of:
6 jumping pullups
6 snatches or goblet squats (weight increases each round)
Then, 3 rounds of:
7 jumping pullups
5 snatches or goblet squats (weight increases each round)

Prior to 8:00, complete:

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:

A) Crossfit open wod 17.3

B) tbd

SKILL: 1 Strict Press, 2 Push Press, 3 Jerk (Push or Split)

- Starting between 60-65%

- Take 4 sets to get you your heaviest complex

WOD: AMRAP 5

1 Rope Climb (same subs)

60 Double Unders (120 single unders)

Skill: Deadlift

15 mins to find a Heavy 5

WOD: 18-16- 14-12- 10

KB Russian Swings (70/53)

200m after each round

Score is DL weight/time