A) CF S WOD

B) CF Metcon

C) 5 rounds not for time: 5 candlestick to tuck jump, 10 alt pistols

Warm up: 400m class run then play red light, green light

Skill: review movements

WOD:

With a partner 1:1 work/rest complete:

200 m team Medball  run
75 jumprope or attempts
75 DB Russian swings
50 DB S20

WOD:

Teams of 2-3 for time

400 m sledgehammer run (switch out sledgehammer as needed)

150 double unders (300 single unders)

100 Russian swings (70/53)

75 S2O (135/95)

50 burpees

A) CF WOD

B)lightweight Clean and Jerk technique work.  Go as heavy as perfect technique will allow. Form over weight today.

A)Snatch complex; (Snatch, Hang Snatch) take 15 to 20 min to find your heaviest complex of the day. Full Snatches, cannot drop bar for complex to count.

B)Tabata 4min x 4, 1 min rest between each Tabata: Wall balls, Row / calories, TTB, Back Extensions

A) Snatch; 5 sets, 3 @ 85% 10sec between reps. rest about 2min between each set
B) Pausing Snatch Deadlift, low hang 2sec, mid thigh 2 sec, high hang 2 sec, using same weight from A. 3 sets of 3.

A) Gymnastics: Strict Pull up ladder. 1 drop, 2 drop, 3 drop, 4 drop etc until you cannot complete the round. rest 3 min, and repeat for 4 total attempts.

B) Metcon: Teams of 2, 21-15-9 BW Bench press (70%bw for women), supine ring rows (feet on box)

A)Strength; 3RM Front Squat

B)Metcon: “Elizabeth” 21-15-9 Power cleans (135/95), Dips

C)Extra credit: 100 sit ups for time.

Score: 3RM, and metcon time

These ladies make squats look GOOD!!

Rest!

Warm-Up: Leapfrog over ab mats, broad jump to cone, forward roll down ma, bear crawl to con, 10 walking lunges, 50-meter run

Focus: Pull-up – focus on superman-hollow