Strength/Skill: EMOM 15 minutes

Min 1: 2 Muscle Ups*

Min 2: 4 strict HSPU

Min 3: 20 second L­Sit hold

WOD: 2 minute AMRAP

Thrusters 135/95

Rest 1 minute

3 minute AMRAP

Strength/Skill: Snatch Pull + Snatch

E2MOM 14 minutes

Set 1-­3 @70%

Set 4­-5 @75%

Set 6­-7 @80%

*Newbies keep it light, work on technique

*Athletes with squat mobility issues switch to power snatch

A) Power Snatch + High hang snatch (vertical chest, leg drive only) 6 sets @ 65-70% of Full Snatch 1RM +5# from last week.

B) CF Metcon

C) 3rnft; 25 GHD sit ups, 10 HSPU

Strength/Skill: EMOM 10 minutes

100m Sprint

WOD: For time

400m Run

50 Push­ups

40 Box jumps 24”/20”

30 SDHP 53/35

20 Goblet walking lunges

400m Run

A) CF S-Wod

B) CF Metcon

Strength/Skill:

EMOM 15 minutes

Min 1: 5 strict C2B pull­ups

Min 2: 6 alternating pistols

Min 3: 7 strict T2B

WOD: 7 minute AMRAP

5 Push presses 135/95

10 Bar­over burpees

Strength/Skill: Front Squat

E2MOM 10 minutes

Set 1­ 60%x2

Set 2­ 70%x2

Set 3 ­80%x2

Set 4­ 85%x1

Set 5­ 90%x1

Rest 2 minutes

Max reps @75%

WOD:

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.