Rachel came to CF Jaguar 1 ½ years ago; she already had a workout routine and had lost weight but was looking for something different—something to take it to the next level. Rachel is somewhat quiet, but that never stopped her from giving each and every workout her all.

A) Halt Clean (pause at knee for 3 seconds) 7 reps @ 70%While paused, note your position. Shins should be vertical, shoulders in front of the bar, hamstrings are tight, and lats are engaged.

Teams of 3

1 person must rest for all movement except car push where one must steer

2000 m gasser*** relay run (in intervals of 200 m)

150 burpee combo*

200 tire flips

300 m car push**

A) 15min for a 1RM Snatch, then:

B) “DT”

12 Deadlifts

9 Hang power cleans

6 shoulder to overhead

5RFT

25min time cap

155/105

A) Strength: Back Squat 3, 3, 3 @ 92.5+ of your 3 RM

Bench: 5 x 1 @ 95% of your 1RM

B) Metcon: OH walking lunge 45#/25# 30 reps (15 R, 15 L), 15 hspu*

AMRAP in 12 minutes

A) Strength: Deadlift 8 x 2 @90% 1RM

B) Metcon sprint 50m dwn/bk (100 m total), 20 DB hpc AHAP, 20 chin ups, sprint 50/50, 15 db hpc, 15 chins, sprint 50/50, 20 db hpc, 10 chins, sprint 50/50, 5 db hpc, 5 chins, sprint 50/50

Cap: 15 minutes

A) Back Squat; 3 sets of 5 @ 75% of 1RM

B) CF Metcon

C) Ladder: 1 toes to bar, 1 chest to bar, 2 T2B, 2 C2B etc. 3 sets for max reps, must complete both t2b and c2b for set to count toward total.

A) Push Jerk; 5 sets of 2 @ 80% + 10# (80% of clean and jerk 1RM

B) CF Metcon

C) In sets of 10 each, 100 hollow rocks, 100 back extensions

A) Press: 3, 3, 3, 3 Start with 85% of your 3RM and build to a heavy 3 over the course of 4 sets

B) Metcon: 10 push ups, 30 sledgehammer strikes (ea counts as a rep), 10 dips*, 30 yd farmers carry db/kb AHAP

*rings for rx, parallel bar, boxes