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
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
Strength/Skill: (20 minutes)
6x200m run
*each partner runs 6 times
*one works while the other rests
WOD: (10 minutes)
4 RFT
A) E2MOM for 12min; Snatch; 3 @ 75%
B) CF Metcon
C) 3 sets of 10 dumbbell bench press, 25 sit ups in between each set
B) CF Metcon
C) 3 sets of 10 dumbbell bench press, 25 sit ups in between each set
Strength/Skill: (25 minutes)
Deadlift
6@75%
4@80%
5x2@85%
*rest 90s-2min between sets
WOD: (9 minutes)
9 minute AMRAP
Choosing a New Year’s Resolution to Stay Fit
Strength/Skill: (15 minutes)
In a 15 minute running clock:
4x strict ring dip ladder
*rest 2-3 minutes between rounds
WOD: (15 minutes)
5 RFT
A) Power Clean and Jerk (take 15 min to find your heaviest of the day)
B) CF Metcon
C) For time; 500m row, 30 ttb, 10 down / back sprints on turf (this is for time, so move accordingly)
B) CF Metcon
C) For time; 500m row, 30 ttb, 10 down / back sprints on turf (this is for time, so move accordingly)