A) CF S-WOD

B) CF Metcon

C) Tabata; 6min (12 rds) alternate between L-Sit Hold, and double unders (your choice on L-sits, hanging from pull up bar, rings, on dip bars, etc.

S: Front Squat 5x2 @ 65%

WOD:

10 RFT

10 push up

10 sit up

10 squats

(12 min time cap)

A) Back Squat; 10min E2MOM, 3-4 sets of 5 reps, remaining 1 – 2 sets x 4 reps. Load is same as previous 2 weeks (75-85% of 1rm)

B) Metcon:

400m Run

15 thrusters (95/65)

10 Toes to bar

3rds for time

A) CF S-WOD (try to get 4 sets of 5, the 5x5 is coming)

B) CF Metcon

C) 4rnft; 6-8 chest to bar pull ups, 250m row @ 95% effort Sprint through each round then recover completely.

A) Strength: Strength: Power Snatch x 3RM 15 - 20min (touch and go) go over proper form for reloading power snatches in a wod. (bar goes down the way it came up)

B) Metcon:

21-15- 9-6

Power Snatch (95/65)

Bar facing burpee

S: Deadlift 1RM (20 min)

WOD:

21-15- 9

Deadlift 155/105

Box jumps 20/16

A) Power Snatch + Hang Snatch; Find heaviest for the day.

B) CF Metcon

C) E2MOM for 10min; starting prone on stomach. Sprint turf length and back x2 (100m total) (hand touches floor at each end), then 10 alternating pistols

A) Metcon: 28 min AMRAP

Teams of 3

Relay style, one works, 2 resting (Each rd should be max effort)

100m sprint

10 goblet squats (40-55/20- 35) Dumbbell or KB

10 ball slams (ahap)

A) CF Metcon

B) Work on an efficiency weakness (barbell cycling, kipping, rowing etc) let me know if you need any direction.