Warm Up: red light green light with animal movements

Skill: Snatch

WOD: 4 x 4 min stations, rest between stations

Station 1:
5 box jumps

Warm up: Grab a dumbbell 20/10. 100 m OH run, 10 liberty lunges, 100 m OH run, 10 pushups, 100 m OH run, 10 burpees, 100 m OH run. Then lay side by side for tababta hollow MB pass.

WOD:

Warm Up: 400  m run; 2 x 15 sec goblet squat hold, 10 m high kicks, 10 m spiderman lunges, 10 supermans 

Skill Focus:
Deadlift: 3 x 3 beginning with 80% of 1 rm. Make sure folks get proper warm-up before diving into these.

Warm Up: 250 m row (200 m run), 10 pass thrus, 2x: 10 strict DB press, 10 American swings, 10 situps

Mobility: Front rack- Tricep Smash, Super Front Rack and OH Supine Mobility. OH position- Lat opener, AC smash and T spine mobility

Warm-Up: 3 rounds of

10 arm circles forward/backward, small/big => 2 forward rolls => 2 cartwheels => 10 squats => 10 mountain climbers => 10 vertical jumps to target => 100m run

CrossFit Jaguar's June/July AOM: Maria A.

Warm Up:

Skill Focus: 10-15 mins Gymnastics – Handstand holds, walks, headstand to HSPU, etc. Athletes can also work on front and/or back levers.

Warm up:  2x 200 m row, 10 pvc pass thrus, 10 push ups, 10 band pull aparts

Skill:  Bench Press
Warm up to 60% and find. . .

BenchPress : Building to new 1rm

60% x 5
70% x 3
80% x 1
90% x 1

Skill Focus:  Back Squat
Warm up to 70%


Back squat: 6-6-4-4-2-2
70% for 6s
80% for 4s
90% for 2s

Then:

3 Muscle ups (bar or ring, scale is 3 strict pull ups, 3 strict dips)*

Teams of 3-4

Four, five minute stations: