A) CF S-WOD

B) CF Metcon

C) Strict press: build up to a heavy set of 5, then 2 x max s2o at heaviest weight used.

SKILL: Push Press

15 min to find 3RM

WOD: Sled/Run Relay Races

100ft Sled Push (empty) (50ft down and back)

100m run (50m down and back)

*Have people go head to head, loser performs 5 burpees after race.

A) CF S-WOD

B) CF Metcon

C) Wallballs (20/14) EMOM x 6 min; 10 -12 reps

STRENGTH: Front Squat E2MOM for 10 min

4-5 reps @ 70-75%

(Last round – go for 5 reps)

WOD: 5 RFT

3 Power Snatch 115/75

5 OHS

7 Burpees

12 min time cap

SKILL: Back Squat

3 x 6 at highest weight completed last week (around 70% for those who didn’t squat)

WOD: AMRAP 9

8 Knee Raises (Knee Raises off box – situps)

8 Box Jump Overs (20/16)

8 Wallballs (20/14)

Skill focus: One full Tabata for each – no rest in between go right into the next movement

- Hollow Hold

- Deadbug

- Plank hold

WOD: E3 minutes for 12 minutes (4 rounds)

25/18 cal on AAB or Row*

A) Complex: Power Clean + Power Clean + Push Jerk (ok to drop after first PC) Find heaviest set in 12min or less.

B) CF Metcon

Kickstart Retest

WOD: Three rounds of:

Wall balls 20#/14#

Sumo deadlift high pull 75#/55#

Box Jump 20"

Push-press 75#/55#

Row (Calories)

A) CF Metcon

B) Work on a weakness.

Workout of the day - March 9th, 2017

Warm Up:
:20 max jump rope / :20 rest

:20 max squats/ :20 rest

:20 max jumping jacks / :20 rest

2 time through

SKILL:

Sumo Deadlift High Pull