Warm Up: 400 m run, then 2x: 5 KB SDHP, 10 KB swings, 15 banded pull aparts

Skill Focus:
Power Clean 1RM
Take 15-20 min to build to a 1rm power clean

WOD:
5, 3 min amraps w/ 1 min btwn

A) 3-Position Clean (floor, below knee, above knee) 1x 60%, 1x 65%, 4x 70%

B) CF Metcon

C) 3rnft; max effort L-sit on dip bar, or parallettes; 10 walking lunges (front

rack) (115/75)

Warm Up:  400 m run/row, 2x 5 inchworms, 5 spidermans


Skill Focus: Box Jump
Take 15-20 mins to find your 1RM Box jump

Partner up and perform @ a 1:1 amrap style

3 squats 225/155

Warm Up: 10 jumping jacks , 10 lunges, 10 squat, 15yd log forward roll, 2 broad jumps, 50-yard run

Skill: front squats

WOD:

8 min AMRAP of:
9 DB front squats
9 box jumps
9 DB push press

A) 3-Position Snatch (floor, below knee, above knee) – 1x @ 60%, 1x @65%, 4x @70%

B) CF Metcon

C) Strict pull up ladder; 2 rep then drop, 4 reps then drop, 6 drop, 8 etc.. see if you can accumulate more reps than last week with this loading.

A)   12min E2MOM @ 80% 1RM. Hang Snatch, 10 sec rest, Snatch

7 burpee penalty for any missed reps

B)   CF Metcon

C)  10min EMOM; Back Squat x 3 @ 80-85%

Warm Up: 200 m run/row, 10 PVC pass thrus/windmills/good mornings/OHS, 10 sit ups, 10 ball slams, 5 MB sit up throws

Burgener warm up with class

Skill Focus:
Power Snatch 2, 2, 2, 2, 2, 2 (build to a heavy set of 2)

"Ba Beat it Up!"  I’m not sure which Jaguarian coined that now infamous phrase, but it was at our Southeast Regionals 2013 gathering.  And Babita has certainly done just that ever since she walked through the doors of CF Jaguar in March of 2012.