A) Thrusters: 5 sets of 5 (135/95)

B) CF Metcon

C) Bar complex; pull up, chest to bar, bar muscle up (kipping ok); 10 min for max reps.

Skill:

15 minute clock

**People’s choice to work on a weakness: rope climbs, double unders, handstands, pull ups, etc.

WOD:

400m run

20 Burpees w/ Plate

30 Russian Twists

40 OH Lunges

Strength:

2.2.2.2.2 Front Squat

WOD:

5 Power Cleans 155#/115#

10 MB Get Ups 20#/14#

15 Wall Balls 20#/14#

15 min AMRAP

Score: Heaviest FS double & # rounds + reps

Tasha stepped into CF Jaguar in January of 2012; with a demanding career she was looking for some stress relief and she found it!

A) Crossfit S-WOD

B) CF Metcon

C) 3rds not for time; 20’ hs walk, 30sec Flutter kicks, 1min plank

Strength:

Superset x4 rest 2-3 mins between

2 Bench Press w/ 1 second pause on chest @ 88-90%

3 weighted pull-ups AHAP (sub jumping negative pull-ups)

WOD:

30 Mountain Climbers (total)

A) 12min E2MOM; 4 Power snatch (135/95)

B) CF Metcon

C) 3RFT: 7 S2O, 7 burpee over bar (135/95, reps from the floor)

Strength:

25 minutes to establish a 1RM Deadlift

WOD:

Diane

21-15-9

Deadlift 225#/155#

HSPU **NO ABMAT FOR BOTH M/F TO COUNT AS RX

Scaling choices: higher target, box pike, strict DB press

A) Complex; Clean, hang clean, Jerk. Find heaviest for the day

B) CF Metcon

C) Back Squat; 3 sets of 5 @ 75% of 1RM PLUS 5-10lbs