Skill: 400 m run for time

WOD: For time

Freestyle Fran*

Anyway you can get through:

45 thrusters 95/65

45 reps of pullups (scale -> jumping pullups -> Rogue bar -> ring rows)

Rest 3 minutes

A) In 12min work up to a heavy single clean and jerk.

B) CF Metcon

C) Mobility / shoulder health. Banded face pulls, internal, and external rotator cuff work. Let me know if you need guidance.

Skill: Power Snatch

Take 5 sets to find your heaviest single (does not include warm up sets)

WOD: 10 min AMRAP

55 Double Unders (scale  attempts count  110 single unders)

15 Sit Ups

5 Hang Power Snatch 105/75

S:
12 min EMOM
Even: 5 Floor press 135/95
Odd:  5 Penally row (no kipping the bar. Scale the weight to keep proper form. 

WOD:
15 min AMRAP
5 thrusters 95/65

A) CF S WOD

B) CF Metcon

C) 2x 800m run

Lucie C

Lucie came into CF Jaguar well over a year ago.  She was intrigued to learn more and to see if CrossFit was for her.  Her exercise experience was not in the weightlifting arena, although she did want to increase her strength.

Skill: Front Squat 15 min

6 × 2 @ 85-90% of 1RM

WOD: 5RFT

5 Clean and Jerk 155/105 (power or full)

1 Legless Rope Climb

15 min time cap

Score: Front squat wgt/ time

A) Front Squat; 5 sets of 2 @ 80% of 1RM FS

B) CF Metcon

C) 20 burpee box jumps for time (30/24)