Skill: Squat technique (air squat, mobility, weighted...)
WOD:
15 Min AMRAP
200 m run
30 air squats
10 DB Snatch (5 each side) moderate wgt
30 sec plank
Score: rounds and reps
WOD:
15 Min AMRAP
200 m run
30 air squats
10 DB Snatch (5 each side) moderate wgt
30 sec plank
Score: rounds and reps
Skill: Complex: Power Clean, Hang Power Clean, Front Squat
WOD: Don't Get Any Ideas
150 ft AHAP Farmer's Carry
15 KB Swings
10 Goblet Squats
10 min AMRAP
WOD: Don't Get Any Ideas
150 ft AHAP Farmer's Carry
15 KB Swings
10 Goblet Squats
10 min AMRAP
A) Strict pull up ladder x 4 sets for max reps (1 drop, 2 drop 3 drop etc, stop when you cant complete the required amount of work unbroken)
B) CF Metcon
C) 4rds for time, 250m row, 12 rkbs (70/53)
B) CF Metcon
C) 4rds for time, 250m row, 12 rkbs (70/53)
WOD:
With a partner, for time:
Buy-in
400m Run (together)
Then:
80-60-40-20
Pull-Ups
Box Jumps 24/20
A) 10min EMOM; odd: 35 double unders / even: 7 chest to bar pull ups
B) 5 rounds for time:
400m run
10 power cleans (185/120)
15 box jump overs (24/20)
B) 5 rounds for time:
400m run
10 power cleans (185/120)
15 box jump overs (24/20)
Strength/Skill:
Back Squat
E2MOM 10 minutes
Set 1: 70%x5
Set 2: 75%x4
Set 3: 80%x3
Set 4: 85%x2
Set 5: 90%x1
CFL member Lizette participated in our Couch to CrossFit event and brought her friend Stephanie! Thanks Lizette!
A) Back Squat; 5rm for the day
B) CF Metcon
C) Bar Muscle up work; no set volume, work sets of 3, or skill transfer work, focus on being efficient and fluid.
B) CF Metcon
C) Bar Muscle up work; no set volume, work sets of 3, or skill transfer work, focus on being efficient and fluid.
Strength/Skill:
E2MOM 8 minutes
50 Double-Unders (unbroken)
*for every set not completed, athlete will add 25m to WOD buy-out