SKILL: 15 mins to review Rope Climb technique

WOD: AMRAP 4

10 Pushups

15 Situps

:90 rest

AMRAP 3

Max Rope Climbs (1/2 way up – up/downs with knee raise (Every 2 count for 1) – Ring Rows

SKILL: Back Squat E2MOM 10 min

4-5 reps @ 70-75% + 5 lbs (check March 8th weight)

(Do 5 reps on the last round)

WOD: 12 min AMRAP

3 Thruster 95/65

Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Jaguar initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

A) Back Squat; Find a heavy double w/ a 3sec pause at the bottom ea rep.

B) CF Metcon

C) 4rds; not for time.

12/10 cal row, 10 kb HPS (53/35)

3 person team, one person working at a time. AMRAP 25 minutes

75 Burpee to plate

75 Box Jumps (24″)(20″)

75 Cal AAB

75 KB Snatch 53/35

75 SitUps

75 KB Swings 53/35

Total reps

A) CF Metcon

B) Work on a weakness.

Workout of the day - March 17th, 2017

Warm Up:
Red Light, Green Light


Skill:
Tumbling Relay - focus on Cartwheels, Forward Rolls, Handstand Kick Ups, and Plank Walks

WOD:
10-8-6-4-2

Calorie Row

SKILL: 17.4 Movement Prep

WOD: 17.4 is 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155
55 wall-ball shots, 20/14
55-calorie row
55 handstand push-ups

Score is 17.4

17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release pushups