A) Clean and Jerk; 60% x 2+1, 65% x 2+1, 70% x 2+1 x 3 sets (2 cleans + 1 Jerk)

B) CF Metcon

C) 3rnft: 3 muscle ups, 12 pull ups, 25 double unders

(If you do not have muscle ups, sub for strict pull ups, or applicable progression,

Click the link below to find out more about CrossFit!

CrossFit-101-Manual

Strength:

E2MOM 18 minutes

2 cleans + 1 push jerk + 1 split jerk

Minute 1-3 @70%

Minute 4-6 @75%

Minute 7-10 @80%

Due to the overwhelming number of outstanding Jaguar members we are honoring both a male AND female athlete each month so that we can better spread the well deserved recognition!  And to kick that off we have two exemplary picks for March!

Strength:

E2MOM 10 minutes

3 back squats @88%

WOD:

E2MOM 20 minutes

200m run (scale to 200m row/100m run)

Score: squat weight + # of rounds completed

Happy Belated Birthday Dave!!

A) Snatch; 60% x 2, 65% 2 x 2 sets, 70% 2 x 3 sets

(Not tap and go, but no rest. Drop and reset, it’s light, do it right.)

B) CF Metcon

C) Push Press 70% x 3 x 3 sets

A) Back Squat 70% x 3 reps x 5 sets

B) CF Metcon

C) 3rnft, 25’ HS walk (1/3 turf), 20 empty bar thrusters (45/33)

Warm up: 1min on 30 sec rest of: sit ups, inchworms, push press, HS hold, pass through

Skill: clean and jerk

WOD:


9 min AMRAP of:
15 Hanging knee raises or toes to bar

 

In teams of 5

10 minutes max distance row/vc, switching every 200 m/100 ft

Rest 3 minutes, then AMRAP FGB Style (3 rounds)

BB jump squats 65#/45#

KB SDHP 70#/53#

Box jumps 24”/20”

"15.1"

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts 115/75
5 snatches 115/75


Scaled