Strength/Skill:

Power Snatch + Snatch

E2MOM 14 minutes

Set 1-3 @70%

Set 4-5 @75%

Set 6-7 @80%

* Percentage based off of Snatch 1 rm

*Newbies keep it light, work on technique

Strength/Skill:

E2MOM 10 minutes

200m Sprint

WOD:

3 RFT

20 C2B pull-ups

40 KB swings 53/35

Time cap: 15 minutes

Score:

-Slowest sprint time

-WOD time

A) Snatch; 2 @ 80% 10min E2MOM (Touch and go not allowed)

B) CF Metcon

C) For time: Length of turf HS walk, 30 sec plank penalty for every drop, 3min max penalty.

A) Back Squat; find a 5RM

B) CF Metcon

C) 5rft; 20 sit ups, 25m sprint

Strength/Skill:

Front Squat

E2MOM 10 minutes

Set 1-75%x3

Set 2-80%x2

Set 3-85%x1

Set 4-90%x1

Set 5-90+%x1

Rest 2 minutes

Max reps @80%

WOD:

A) Halt Clean + Clean and Jerk. @ 70% + 10# x 5 sets (pause at knee for 3 sec, then clean, drop bar then immediately clean and jerk)

B) CF Metcon

C) 5 rounds for time; 150m row, 100m run (down back down back on turf).

In teams of 2

For time

100 partner Wall balls 20/14

Rest 5 minutes

10 minute AMRAP

10 Ball slams 35-50/20-30

10 push-ups

 

Time cap: 25 minutes

 

A) 1rm Power clean and push jerk, then

B) CF Metcon

Strength/Skill:

Back Squat

E2MOM 10 minutes

Set 1-60%x3

Set 2-70%x3

Set 3-80%x2

Set 4-85%x2

Set 5-90%x1

Rest 2 minutes

Max reps @75%

WOD: