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"

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.