A) Clean and Jerk; E90sec for 13:30min. 2 clean and jerk (not touch and go), Start at 60-65% and add 5# each round.

B) CF Metcon

C) 5min amrap; 5 burpees, 5 box jump overs (24/20)

Skill/Strength:

2 Weighted Pull-Ups Every 30 Seconds for 6 minutes

Notes: sub for pull-ups is negatives or low rogue bar negatives if someone can’t hold themselves up at all – make sure hips stay low! Last resort is ring rows.

WOD:

Oly:

12 min E90secMOM

One Snatch (must squat)

Start at 60% and go up according to feel

Notes: The metcon is short. Coaches please make sure to spend a lot of time warming up and going over the snatch.

WOD:

A) Snatch; E90sec for 13:30min, 2 Snatch (not touch and go), Start at 60-65%, and add 5# per round

B) CF Metcon

C) 3rds for max reps, max reps body weight bench (75% bw for women), max reps strict pull ups, rest 3min between rds.

Warm Up: 400m run --> 25 squats --> 25 walking lunges --> 25 push ups

Skill: Bench Press


WOD:
5 Rounds
10 Dips on a Box
10 DB Push Press
10 Box Jumps

GAME!!

 

Strength:

20 minutes including warm ups

Superset 3 Rounds

Rest 1½ – 2 mins between rounds

Bench Press 10 @75% of 1RM bench

Pendlay Rows 8 @50-60% of 1RM bench

-Key points:

A) 2x 3:30min AMRAP; Ascending ladder- 1-2-3-4-5 etc of: Hang Power clean (165/115) and Muscle ups (rest about 3min between, and start 2nd amrap back at 1)

B) CF Metcon

Skill:

8 min EMOM

8 Wall Balls 25-35#/20-30#

WOD:

Jackie

1000m row

50 Thrusters 45#/35#

30 Pull Ups

For Time

12 minute time cap