A) Snatch balance (aka drop; bar starts on back, athlete drops to bottom of squat, ideally there will be no movement of the barbell until recovering to a standing position) Work load: 65% of 1rm Snatch x 10 single reps

B) OHS; Find a 4RM

Skill: 3 x 800 m

Rest 2 minutes between

WOD:

25 yd plate push

25 yd crabwalk (wrist/shoulder issues sub a hold in reverse plank/coaches discretion)

15 burpees

AMRAP in 15 minutes

S: no strength or skill today

WOD:
Team of 2
200 m run
(all runs together)
60 box jumps 20/16
200 m run
60ring dips
(Sub banded ring dip then dip station)
200 m run
60 pull-ups
200 m run

Workout of the day - Wednesday, September 21, 2016

Strength:

DB Power Snatch

Take 15 mins to find your 1RM DB single arm power snatch for both arms using a dumbbell

WOD:

4 S2O 135#/95#

6 front squats

S: Mile for time

Alt: 500 m row for time
Rest 3 min then
1000m row for time

WOD:

12 min AMRAP
Turf down and back farmer carry 50/30
10 alternating DB snatch same weight.

A) Clean and Jerk; 10 minute EMOM, 1 C&J, starting at 65%, add weight every minute (5–10#s) Goal would be to end up around 95% at the end

B) CF Metcon

C) 10 min E2MOM; 75yd shuttle sprint (down, back, down), 7 – 10 hspu

Workout of the day - Tuesday, September 20, 2016

A) Strength: Deadlift

3 deadlifts @80% of your 5RM

3 box jumps 30”/24” (land with hips above parallel)

EMOM for 8 min

B) WOD:

S:

Rowing Team of 3
Row 3000m for time changing person every 500m

WOD:

Buy in :
20 pull-ups
Then
4 rounds
200 m run
10 push-ups
10 sit-ups"