A) Snatch x 2 (not touch and go) find heaviest double of the day

B) CF Metcon

C) Build to a heavy single deadlift (doesn’t have to be a 1RM)

Skill: 10 min E2MOM

5 Touch and Go Power Clean @65-70% of 1RM Power Clean

WOD:

20-15-10-5

Russian Twists with a Plate 45#/25# (R + L = 1)

Lunges with a Plate (can hold however you want) (R + L = 1)

Strength: 12 min E90secMOM

2 Push Press + 1 Push Jerk @80% of 1RM Push PRESS

WOD:

12 min AMRAP

12 Box Jumps 24”/20”

10 yard Handstand walk

8 Chest to Bar Pull Ups

A) CF-SWOD

B) CF Metcon

C) Open WOD 13.4 (3,6,9,12 etc) clean and jerk, toes to bar (135/95) 7min AMRAP – Not at a PR pace, just try to move steadily, and minimize rest.

I don’t think we’ve ever had husband and wife AOM’s before but this fit family is a shining example and as always ladies before gentlemen. . .

Jen

Strength: Front Squat 4x4 @70% 20 minute clock

WOD: 400M Run 5 Clusters 135#/95# 10 Bar Over Burpees 3 RFT

12 min time cap

Score: front squat weight/time or time cap + unfinished reps

A) 6min AMRAP; 2 muscle ups, 25 double unders

B) CF Metcon

C) 7 x 200m run (not all out sprint, rest 30sec to 1 min between)

Workout of the day - Monday, February 15, 2016

Warm Up: 400m run --> Mixed TABATA of:
Squats
Sit Ups
Tuck Jumps
Push Ups


Skill: DB Single Arm Snatch

Partner WOD: