A) Strength: Deadlift, build to a heavy double (20min)

B) Metcon:

7 deadlift 225/155

7 lateral burpees over the bar

7rds for time then...

C) 49 V-ups for time

15min cap for b, and c combined

A) Clean, build to a heavy double

B) CF Metcon

C) Amanda, 9-7-5 Muscle up / Full Snatch

A) Strength: Press

3 strict press, 3 push press. Take 15 min to build to your heaviest complex

B) Metcon:

4 hang power clean and jerk (155/105)

6 pull ups

8min AMRAP

Warm Up: 3 rounds of 200m run, 20 jumping jacks, 10 reverse medicine balls, 5 inch worms

Skill: DB Snatches


WOD:

21 DB Snatches (alternating hands)
30 Lateral Hops Over DB
15 DB Snatches (alternating hands)

A) Complex; 2 push press, 2 push jerks, find heaviest for the day.

B) CF Metcon

C) Spend about 10min on freestanding hand stand practice / free standing HSPU practice / hand stand walking

A) Oly: Power Snatch; 20 min, spend this time instructing, and going over foundations with newer members. Proficient members should go for a heavy double.

B) Metcon:

21-15-9

Power Snatch (95/65)

Melissa aka "Mighty Mite"

Three and a half years ago, Melissa walked into CrossFit Jaguar .  She was very eager and excited to learn what CrossFit was all about.  She would stay after the WOD asking many questions, wanting to learn more, do more and improve.

A) 400m run

5 pull ups (chin ups ok too)

10 mb cleans (20/14)

15 mb slams (20/14)

20 sit ups

30min AMRAP

Congrats to all of the Jaguar Games competitors! More pics to follow!

A) Complex; 2 strict press, 2 push press, 1 push jerk. Find heaviest in 15 min

B) Metcon:

Min 1 – Row calories

Min 2 – S2O (95/65)

Min 3 – Russian swings (70/53)

Min 4 – Rest

5rds for max reps