A) Snatch; EMOM for 15minutes

1 rep at 65%

1 rep at 70%

1 rep at 75%

1 rep at 80%

1 rep at 85%

1 rep at 70%

1 rep at 75%

1 rep at 80%

1 rep at 85%

Workout of the day - Wednesday, May 25, 2016

Warm Up:
Tabata x4 of
-Sit Ups
-Squats
-Running
-Burpees


Skill: Perfect Push Ups & Pull Ups

WOD:

Strength/Skill:

15 minutes to establish a 5RM Deadlift

WOD: (PUSH)

5 RFT

200m run

5 Bar Muscle-Ups

5 Power Snatches 155/105

5 Burpee Box Jump-Overs 24/20

(20 minute cap)

Skill: Deadlift 3rm Take 15-20 min to find 3rm

WOD: "I work, You rest!"

Partner AMRAP - 12 min

150 m row

10 burpees

10 American Swings

10 weighted step ups (10 each side)

Skill: KB/DB Hang Power Snatch
15 min to review movement and go through to get to heaviest 5 on each side

WOD: 5 min AMRAP
10 Burpees
50 m Farmers Carry Down/Back 53/35
2 min rest
5 min AMRAP
5 burpees

Strength/Skill:

E3MOM 15 minutes

400m Run*

Scaling:

-Athletes that are injured may replace the Run with a 400m Row

WOD:

EMOM 24 minutes

Min 1: 10 Push-Ups

A) 1 attempt, max unbroken kipping pull ups

B) 2 sets max strict pull ups

C) CF Metcon

D) Row; Take your highest max meters from the intervals over the last 3 weeks, and row it for time. 6 min time cap, but aim for closer to 5 min.

Strength/Skill:

EMOM 10 minutes

1-3 Ring Muscle-Ups

Scaling:

-No Bar Muscle-Ups