A) Complex: High hang power snatch (power position), Mid hang power snatch (at or above knee) Find heaviest complex in 15min.

B) (Alternate Part A if you have muscle ups – 7min ascending ladder of Power Snatch (155/105), and ring muscle ups) 1,1,2,2,3,3 etc

Workout of the day - Monday, September 19, 2016

Strength: Thruster 2 RM

15-18 min to build to your heaviest 2 (includes warm up)

Wod:

w/ partner @1:1

3 HPC @ 75% of your 1RM

No skill, spend time warming up. Maintain good technique

WOD:

Spend 15 min in each section
CrossFit total

1RM squat,
1RM press,
1RM deadlift.

A) Back Squat; 4 sets of 7 @ 65% of 1rm

B) Partner Wod, 6RFT each, alternate complete rounds

3 HPC @ 75% of 1RM HPC

6 bar facing burpees

30 double unders

C) 4 x 400m run, rest 2min between ea

30 burpee box jumps 24”/20”

30 C2B pull ups (pull ups ring rows)

30 KB SDHP 70#/53#

30 KB walking lunges (total)

30 T2B (K2E knee ups sit ups)

30 push press 115#75#

30 rev ball tosses (20#/14#)

Event 1

Rx'd Workout

For time:

Relay as MF pairs

21-15- 9 reps of:

Synchronized burpees

Synchronized overhead squats (95 / 65 lb.)

Synchronized chest-to- bar pull-ups

S:
E3MOM x4
200 m Run

WOD: For Time
100 jump rope
50 Deadlift 95/65
40 Ring Rows
30 Push press 95/65
20 box jumps 20/16
10 Front Squat 95/65
5 Wall Walks"

Strength: Power Clean

Take 15 min to find a heavy 2 (you may reset at the bottom)

and then. . .

1 arm DB row (use bench)

3 x 12 ea side E2MOM for 6 min (AHAP)

Wod:

3 Rounds

25 double unders

Tiffany B

Almost a year ago Tiffany came to CF Jaguar wondering if she’d made the right decision for her fitness program.  It looked quite intense and with a few health challenges she wasn’t 100% convinced it was the right choice for her.