Strength: Complex: Power Clean+ Jerk

18 min to find heaviest of the day

WOD: 4 Rounds for Time

15 Box jumps 24/20

12 Push press 115/75

9 Toes-to- bar

12 min time cap

SKILL: 12 min EMOM (4 rounds each, cycling through)

1) 12/10 Cal Bike

2) 15 DB Push Press (AHAP)

3) :30 Side Pillar Hold (Rotate right and left each time through. Should do each side twice)

WOD: For Time

Workout of the day - March 21st, 2017

Warm Up - Baseball

 


Skill - Plank and T-Plank Holds

 

WOD - Capture the Balls

A) CF S-WOD

B) CF Metcon

C) EMOM x 5; 3 rope climbs

SKILL: Back Squat

4 x 5 @ 75%

WOD: 5 Rounds

1:30 on/1:30 off

10 DB Front Squats (40/25)

Max burpees in remaining time

Score is Back Squat weight/total burpees

 

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Strength: 200 m sprints x 3

No more than 90 seconds between sprints

- Team up for timers

WOD: 10 min AMRAP

30 Double Unders

15 Power Snatches 75/55

Rest 3 min

7 min of burpees

A) Snatch; EMOM x 6; 2 reps High hang snatch, start between 50 to 60%, add weight each round. Then immediately…

B) Snatch; EMOM x 4; 2 reps, no touch and go, Snatch from the floor starting at the weight last used in A, add weight if you made both lifts