Skill: Every 2 minutes, for 10 minutes:

Back Squat

First set – 6 reps @ 65%

Second set – 4 reps @ 75%

Third set – 2 reps @ 80%

Fourth set – 2 reps @ 85%

Fifth set – 1 rep @ 90%

A) CF S-Wod

B) CF Metcon

C) For time; 21-15-9, Wallballs (20/14), ring dips

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

A) Look Good Naked Challenge wod

B) Work on a weakness / repeat open wod if necessary

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:

A) Open WOD 16.3

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

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

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