A) 2 power cleans + 2 push jerk; find heaviest of the day (power clean, power clean, jerk, jerk) (ok to drop between power clean reps,)

B) CF Metcon

A) Teams of 2, one works, one does the complementary movement. Reps do not count if

partner movement breaks.

800m team run

60 total TTB, partner hangs from bar

50 total SDHP, partner holds plank (115/80)

A) CF Metcon

B) Work on a gymnastics weakness.

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