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

A) CF Metcon

B) 800m run moderate intensity, rest 3min, 400m sprint for time.

Try to get through as much of this as possible before the metcon. If done as an EMOM it’s 15 min.

A) Snatch wave; 1 @ each percentage. 65, 70, 75, 80, 85, 70, 75, 80, 85, 90,75, 80, 85, 90, 95

B) CF Metcon

Warm Up: 3 rounds of 200m run, 10 frankensteins, 10 squats, 10 box jumps

Skill: Review WOD movements

WOD:

15 minute AMRAP
5 deadlifts
13 push ups
9 box jumps

GAME!!

A) Front Squat; 2rm / heavy double (15 min)

B)  “Wade’s Army”

20min time cap

5rds for time

11 DB 1 arm Power Snatch (50/35)

12 DB 1 arm Thruster (50/35)

11 Pull ups with (50/35) DB