A) E2MOM x 10min (5rds) 4 Power Snatch (tng) (135/95), 35 double unders

B) CF Metcon

C) Row 2k

A:
Push press
TNG x3
Build to heavy load
(15 min)

B:

800m Run
40 burpees
1000m row/bike
40 burpees

(Alternate run vs row/bike for larger class)

A) CF S-WOD w/ Ring Muscle ups

B) CF Metcon

C) EMOM x 10 min; min 1 = 10/8 AAB cal, min 2 = 25’ HS walk

SKILL: Strict Pull Up E90sec x 5 (7.5 min)

3-5 Strict Pull Ups every 90 seconds

WOD: 2010 Event 2

Partner For Time (25 minute cap)

1200-meter Run together* (sub same amount row)

A: 12 E2MOM Back squat x5, build to moderate weight

Rest 5 min

B: 3 Rounds
30 sec Nose to wall ( sub pike hold on box, DB overhead hold moderate weight)
10 Box jumps 20/16
60 jump rope (lateral hops)

A) CF S-WOD

B) CF Metcon

C) 3 RFT; 10 TTB, 10 Box jump (24/20) (burner style, as fast as possible)

Strength:

20 min to find - Back Squat 3RM

 

WOD: DT - 5 RFT

12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105

3 rounds for time:

100 ft Farmer’s Carry

28 burpee box jumps

100 ft Farmers Carry

3 Bar Muscle Ups (3 pull ups/3 dips)

Score: Time

A) CF Metcon

B) Work on a Year-end goal.

This will be your goal for 2017.

Other goals:

Power clean for reps 185/135

Power snatch for reps 155/105

Snatch 185+/135+

Clean 265+/185+

Skill: 2RM DB Hang Power Snatch

*Must successfully complete 2 reps on both right and left to be counted

WOD: AMRAP 16

Partner WOD

100ft shuttle sprint (25ft down and back x 4)

10 DB Press 40/25