SKILL: 15-20 Mins to find 3RM Touch n go Power Clean

WOD: 4 RFT

30 ft Handstand Walk

12 T2B

9 Burpee Box Jumps (24/20)

Score is weight/time

VF Crew represent!

A) High hang Snatch, Hang Snatch (from knee), OHS, find heaviest of the day, straps ok

B) CF Metcon

C) 1k row for time

SKILL: Deadlift: 10-10- 10. Work up to a weight were all 10 are clean and unbroken


WOD: AMRAP 12
Buy In: 800m run
1(+1) Deadlift (225/155)
1(+1) HSPU

*Keep increasing reps by 1 each round*

A) Complex: Hang Clean, Clean (from floor), Front Squat, find heaviest of the day (the suck, embrace it)

B) CF Metcon

C) From the rack, find a heavy single push jerk

"Fight Gone Really Bad"

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 Weakness; if there is a standard that you don’t meet here:

https://www.crossfitjaguar.com/programs/competitors-wods/

A) Oly: Power Snatch; find a 3rm, does not have to be touch and go.

B) Metcon: AMRAP 8min

12 hang power snatch (75/55)

9 burpee over bar

Score: PS 3rm, Rounds / reps metcon

FRIDAY – 1/13

Skill: 750m Row for time

WOD: AMRAP 20

60ft Sled Push

6 Burpees

12 Swings (53/35)

Score is row time/rounds + reps

A) Snatch: E2mom x 12 min (6rds); 3 reps @ 70 to 75% of 1rm + 5# Speed through the middle is still the focus. OK to use straps.

B) CF Metcon

C) 4 sets max chest to bar pull ups.

D) 4 sets max strict ring dips

A) Strength: Strict Press; build up to a heavy set of 5

B) Metcon: 5 rounds for time – challenge: can you do these rounds unbroken?

6 Chest to bar pull ups

10 Shoulder to overhead (115/80)

200m run