Skill: Front Squat-  work with PVC pipe for review then grab a bar for a heavier review

Then:  EMOM 10 mins.
Even: 10 barbell front squats
Odd: 6 push-ups

WOD:

9 min. AMRAP of:

Strength:

EMOM 12 minutes

2 muscle ups (scale to strict pull-ups /negatives)

20 double unders (scale to 40 single unders)

WOD:

4 RFT

2 rope climbs (scale to 6 ring rows)

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)