- Class S-WOD, then 2 sets of 6 Shoulder to overhead @ final strict press weight
- CF Metcon but using 135/95
- 3rds; 5 muscle ups, 45 double-unders
Skill: 2 deadlifts E2MOM 10 min (percentages off of your 2RM)
Set 1: 60-65%
Set 2: 70-75%
Set 3: 80-85%
Set 4: 90-95%
Set 5: 100-100+%
WOD:
8 min AMRAP
Set 1: 60-65%
Set 2: 70-75%
Set 3: 80-85%
Set 4: 90-95%
Set 5: 100-100+%
WOD:
8 min AMRAP
Almost two years ago a shy, quiet girl walked into CF Jag looking for something to challenge her potential. She seemed ready and willing, but a little unsure of herself...
- Snatch; 16min e2mom, 2 Snatches starting at 65%, going up 5% each round.
- CF Metcon
- Run 2000m
- From the Ground, find your 1RM OHS with a 1-2 second pause at the bottom of the squat, then, 2 sets of 2 with no pause @ 80% (clean once squat twice)
- CF Metcon
Skill: E2MOM for 12 min Snatch Complex (PS, HS, Mid*-HS) *mid hang should be mid-thigh (Stay between 65%-80% of full snatch depending on the speed of the athlete getting under the bar.)
WOD: 10, 9, 8…1 of for time
Goblet Squats 70/53
HSPU
WOD: 10, 9, 8…1 of for time
Goblet Squats 70/53
HSPU
Warm Up:3 rounds: 50m run, 8 sit ups, 8 back ext, 8 box jumps, 8 hand stand kick ups
Skill: review movements
WOD:
1 min at each station:
Wall ball
SDHP
Box Jump
Push Press
Row
Rest
GAME!
Skill: review movements
WOD:
1 min at each station:
Wall ball
SDHP
Box Jump
Push Press
Row
Rest
GAME!
WOD: 25 min AMRAP
400 m run
30 Russian Twists
20 Burpees
10 Jumping Lunges
5 Ground to Overhead 95/65
Score: Rounds plus reps
400 m run
30 Russian Twists
20 Burpees
10 Jumping Lunges
5 Ground to Overhead 95/65
Score: Rounds plus reps
Skill: 20 min to work on Gymnastics (pick two-spend 10 min on each)
-MU (Bar/Ring) work on the weaker one. If neither are weak, work on
getting max multiples
-HS (holds, walks, shoulder taps, HSPU-freestanding and on wall…)
-MU (Bar/Ring) work on the weaker one. If neither are weak, work on
getting max multiples
-HS (holds, walks, shoulder taps, HSPU-freestanding and on wall…)