A) Snatch; 1RM

B) CF Metcon (recommend using 115/75)

Warm-Up: Bear crawl to cone=> 20 jumping jacks => bear crawl to come => 10 sit ups => bear crawl to come => 20 vertical jumps => bear crawl to cone => 10 squats

Focus: muscle ups

WOD:
6 min AMRAP 3 min rest 6mim rest

Skill: 3x3 reps of Tall jerk… bar is held of the crown of the head, standing on the toes, then they go straight into Split jerk.

For people who are not ready for this technique, have them do 3x3 PUSH JERKS.

Split Jerk

2 reps @ 65%

Skill: Take 15-20 minutes to build today’s Power Snatch 1RM

WOD:

At 50% of today’s:

6 min AMRAP:

6 Power snatches

10 box jumps

4 Muscle Ups (ring, unless stated otherwise)

Rest 2 minutes,

Skill: Back Squat E2MOM

6 reps @ 65%

4 reps @ 75%

2 reps @ 80%

2 reps @ 85%

1 rep @ 90%

Rest 3 minutes, then max reps at 75%

WOD:

15 minute EMOM

A) CF S-Wod

B) CF Metcon

C) 5rds: 5 HSPU, 15’ HS walk

Groups of 3:

One person will work out at a time and there will be relays with the teams

Warm up: Coach Melissa Says

Skill: review movements

WOD:


Three rounds – one min at each station, 1 min rest between rounds

Skill: Pistol EMOM 8 minutes

3 pistols each leg, work on progressions, from box to band, to holding foot, etc.

Partner WOD 1:1 work to rest: Regionals Event 6!

50 calorie row

50 box jump overs 24/20

A) CF Metcon

B) 30 HSPU for time