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

Teams of 2

2014 Event 3

3000 m row

300 double unders (sub single unders)

3 mile run

-Teammates may divide up the meters, double/single unders and run as they want.

A) CF Metcon

B) Work on a Year-end goal. This will be your goal for 2017.

Other goals:

Power clean for reps 185/135

Power snatch for reps 155/105

Snatch 185+/135+

Clean 265+/185+

A) Snatch; 3 sets of 1 @ 80% to 85%, 3 sets of 1 @ 90%

B) CF Metcon

C) 400m recovery run

D) 15min Mobility

Strength: Turkish Get Up - Heavy Double (on each side)

15 min to find

WOD: 2013 Event 5

For Time

27 Thrusters 95/65

 

Workout of the day - April 6th, 2017

Warm Up:
3 Rounds

2 Cartwheels/Forward rolls

6 Box Jumps

1 Turf Run

Skill:

• Row Review

A;
5 sets
Deadlift 6-8 reps
Rest 90 sec per round
Build to heaviest weight

B:

AMRAP 5 min
Row 350/300m
12 burpees
Remaining time max wall balls