A) CF Metcon

B) WOW day; work on a weakness

Skill:

Deadlift 5x2 @90%

8 mins to warm up to working weight

18 min to finish 5x2

WOD:

10 KB Russian Twists 53#/35# (KB must touch the ground each rep)

10 total Pistols

5 min AMRAP

A) Snatch; Build up to 90%, then 2 drop sets of 2 @ 20lbs down (no touch and go)

B) CF Metcon

C) Front Squat; 4 sets of 2 @80% plus 10#

Skill:

Bench 3x3 @90%

THEN one set of max reps at 75%

2 minutes to setup/find partners

6 minutes to warm up to 90%

15 minutes to finish 3x3 and max reps

WOD:

10-9-8-7-6-5-4-3-2-1

Warm Up: 3 rounds: 200m run, 10 squats, 10 side-to-side lunges, sit-ups

Skill: 5x3 Back Squat


WOD: MULTIPLES OF THREE
6 DB snatches each arm
9 sit-ups
12 ball slams
12 minute AMRAP

GAME!!

Workout of the day - Monday, September 21, 2015

Warm Up: 3 rounds of 200m run, 10 goblet squats, 10 push ups, 10 ring rows

Skill: Clean and Jerk 5x2

WOD:
10 minute EMOM
100m run then
Even minutes - max squats

A) Back Squat; 1@ 90%, then 2 sets of 5 @ 78% (add 10# to both 90% and 78%)

B) CF Metcon (do at 135/95 if you are feeling spicy)

C) 3 sets of 10 dumbell strict press @ approx. 25% of 1rm strict press in each hand