"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

Workout of the day - January 11th, 2017

Monkeying Around

Warm Up:

THURSDAY – 1/12

SKILL: Deadlift

Every :30 for 7 Min (15 Rounds)

2 Reps @ 65%

WOD: 3 Rounds

400m Run

16 Ring Rows

250m Row

12 Wallballs (20/14)

Score is DL Weight/time

WEDNESDAY – 1/11

SKILL: E2MOM x 9 Rounds (preform each movement 3 times)

1) 1-2 Rope Climbs

2) Accumulate :45 Plank Hold (Forearms)

3) Max HS Hold (if uncomfortable upside down sub max plate (45/25) hold overhead)