A) High Hang Power Snatch (vertical chest, no forward momentum), we are

working pulling power, and speed. Find a 1RM in this movement.

B) CF Metcon

C) 500m row test

Warm up: 400 m run/row, then 3x: 2 Squat Therapy exercises, :30 sec hold in whichever position, 5 squats

Skill: Back Squat 3-3-2-2-2 (increasing weight each set) Sets of 3s should be between 70-75% and 2s should start at 80% and increase.

Warm-Up:  5 squats, bear crawl to blue mat, forward roll, broad jump to cone, 5 inchworm, 5 vertical jump, crab walk to wall,  5 wall walk ups

Skill/Focus:  Thruster – hold the sky up

WOD:

A) CF S-Wod

B) CF Metcon

C) 3rnft; 5-10 L-sit to TTB, 5-10 burpee box jump over

(you pick the reps, and box size) Scale for L-Sit TTB is toes to rig (back on

WOD:  teams of 2; just like a marriage you must learn to work together. . .

5 min AMRAPs with 1 min rest/ transition (all numbered movements are "total" i.e. each rep counts toward total number)

Partner A: 400 m Row/ Partner B: plank hold

Warm Up: 10 jumping jacks, 10 split lunges, 10 mountain climbers, 10 sit ups, 50-meter high-knee skip, 50-meter back pedal

Skill Focus: ring work- dips, skin the cats, holding a ring hold

WOD:

A) CF Metcon

B) WOW day, take 10-15min to work on a weakness.

Warm Up: 2 minutes of jump rope, 10 PVC pass thrus, good mornings, OHS, front rack lunges, push press/jerk, power cleans, 5 goblet squats with hold at bottom for 5 seconds

Skill: Creepy Power Cleans start at 65% of 1 rm

3x3

A) Clean, rest 10sec, Clean; 14 E2MOM (start @65%, increase weight after

every successful round)

B) CF Metcon

C) 3RFT; 10 russian swings (70/53), 10 burpees to target

Warm up:  run 400, row 500 or jumprope 2 mins; 2x 10 pvc pass thrus, 10 pvc ohs, 10 ring rows; banded partner runs on turf


Skill: Sprint trials (partner up to time the sprints)

100 m sprint trials x 3