A) CF S WOD
B) CF Metcon
C) Single leg box jump work, 5 x 5 each leg at highest box you can jump to.
Step down, no bounding.
B) CF Metcon
C) Single leg box jump work, 5 x 5 each leg at highest box you can jump to.
Step down, no bounding.
Warm-Up: 400m class run, running warm up drills, 3 x 200-meter runs
Skill: Thruster – focus on maintaining efficient rack position throughout movement
WOD:
9-6-3
Skill: Thruster – focus on maintaining efficient rack position throughout movement
WOD:
9-6-3
Teams of 2 or 3, one works at a time
4 x 6min amraps, 2min rest / transition
Station one:
3 strict pull ups
A) Strength: 10min E2MOM Back Squat , 3 @ 85% of 1rm back squat
B) Metcon: For time: 800m run, 15 muscle ups, 30 toes to bar, 800m run
B) Metcon: For time: 800m run, 15 muscle ups, 30 toes to bar, 800m run
A) CF S WOD
B) CF Metcon
C) Take 10 min to work on cycling pistols quickly. Do not grab your foot, or use any other balancing object, work on dropping and standing on one leg quickly.
B) CF Metcon
C) Take 10 min to work on cycling pistols quickly. Do not grab your foot, or use any other balancing object, work on dropping and standing on one leg quickly.
A) Tabata 4min: Hand stand hold, or HS walking, or overhead plate hold
B) Oly: 1RM Power Snatch, take 20 min to find your heaviest snatch for the day.
C) Metcon: 12min AMRAP; 5 power snatch (115/80), 10 OHS, 200m run
B) Oly: 1RM Power Snatch, take 20 min to find your heaviest snatch for the day.
C) Metcon: 12min AMRAP; 5 power snatch (115/80), 10 OHS, 200m run
Warm-Up: 5 PVC good mornings, 10 walking lunges , 10 jumping squay, 10-second bar hang
Skill:
Pull-up – focus on superman-hollow