
Skill:
10 min to find 1 RM Power Clean (Sub: 3 RM Deadlift)
2 min transition
10 min 3 RM Back Squat
Rest 5 min
WOD: 6 min AMRAP
4 Burpees
6 KB Snatches 53/35
8 sit ups
10 min to find 1 RM Power Clean (Sub: 3 RM Deadlift)
2 min transition
10 min 3 RM Back Squat
Rest 5 min
WOD: 6 min AMRAP
4 Burpees
6 KB Snatches 53/35
8 sit ups
Skill: Snatch review
Muscle snatch --> Power Snatch --> Split Snatch
E90 sec for 12 min: 1 of each movement
RX:
7-min. AMRAP:
10 power snatches 75/55
3 bar muscle-ups
SCALED:
Muscle snatch --> Power Snatch --> Split Snatch
E90 sec for 12 min: 1 of each movement
RX:
7-min. AMRAP:
10 power snatches 75/55
3 bar muscle-ups
SCALED:
Skill: Set a 15 min clock
Three sets, not for time, of:
Bar Muscle-Ups* x 3-5 reps
Double-Unders* x 30-40 reps
Handstand walks* x 3 attempts at max distance
WOD: For time
10-9-8-7-6-5-4-3-2-1
Three sets, not for time, of:
Bar Muscle-Ups* x 3-5 reps
Double-Unders* x 30-40 reps
Handstand walks* x 3 attempts at max distance
WOD: For time
10-9-8-7-6-5-4-3-2-1
Wednesday, March 9, 2016
Warm Up: 3 minutes of jump rope
15 Squats
16 Walking Lunges
15 Sit Ups
15 Jumping Jacks
Skill: Deadlift
WOD:
15-12-9-6-3
Deadlift
Warm Up: 3 minutes of jump rope
15 Squats
16 Walking Lunges
15 Sit Ups
15 Jumping Jacks
Skill: Deadlift
WOD:
15-12-9-6-3
Deadlift
Skill: 12 min EMOM
Even: Max Reps in 20 seconds - Hang Power Clean* @ 70-78.5% of 1 rm
Odd: Max Reps in 20 seconds - T2B
WOD: 5 RFT in 12 min or less or get squished by the BOULDER
5 Push Ups
10 Box Jumps 24/20
Even: Max Reps in 20 seconds - Hang Power Clean* @ 70-78.5% of 1 rm
Odd: Max Reps in 20 seconds - T2B
WOD: 5 RFT in 12 min or less or get squished by the BOULDER
5 Push Ups
10 Box Jumps 24/20
Skill: Push Press
Take 15 min to find a heavy double
WOD:10 min AMRAP
10 S2O (135/95 lbs)
100 Meter Run
10 Chest to Bar
100 Meter Run
Score: Push Press weight/ rounds and rep
Take 15 min to find a heavy double
WOD:10 min AMRAP
10 S2O (135/95 lbs)
100 Meter Run
10 Chest to Bar
100 Meter Run
Score: Push Press weight/ rounds and rep
A) “Misfit Clean Complex” Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk. Find heaviest complex of the day.
B) CF Metcon
B) CF Metcon