A) Complex; Power Snatch + Hang Snatch (above knee, yes squat) + OHS.

Find heaviest in 20min (if overhead squat cannot be achieved, scale to PS + HPS)

B) Metcon:

40 wallballs (20/14)

30 pull ups

Strength:

Push Press 10 min

E2MOM – if big class have half start on 0:00 and the other start on 1:00 so you can keep eyes on everyone

3 reps – start at 60% and go up if comfortable

Partner WOD: 6 min AMRAP

A) 3 position Snatch; High hang, mid hang, low hang. (power position, above knee, below knee) Find heaviest, ok to use straps

B) CF Metcon

C) 5 sets of max strict pull ups. Score total reps

A) Bench Press; 5RM

B) Metcon:

1 Plate push (25yds)

10 hand release push ups

10 box step up w/ dumbbells (45-55 / 20-30) (24/20 box)

10min AMRAP

 

Workout of the day - Wednesday, August 18, 2016

Warm Up: 3 Rounds
20 secs Jumping Jacks
20 secs Burpees
20 secs Sit Ups


Skill: Perfect Push Ups + WOD Review

WOD:

Skill:

Deadlift 1 rep @70- 75%

E30secs for 14 rounds – 7 mins

WOD:

12 RKB Swings 70#/53#

12 Sit Ups

Plate Push down and back sub  one way

5 RFT

Strength:

Squat 2.2.2.2

Heavy Double for the day

WOD:

AMRAP 12 minutes

Run 200M

8 Toes to Bar

16 Weighted Lunges total (holding them at your side with straight arms GRIP STRENGTH THOUGH)

A) Strength; Deadlift; 10min EMOM; 3 reps @ 70-75%

B) Metcon:

200m run

6 HSPU (scale pike off ground  pike off box  db push press) What makes the most sense to the coach and athlete

9 HPC (135/95)

A) Complex; Clean DL + Hang Clean above knee + Hang clean below knee; find heaviest for the day (focus on having hamstrings loaded, and shins vertical)

B) CF Metcon

C) 30 deadlifts for time (225/155) 5min time cap