Skill: Hang Power Clean – Heavy 2

Take 15-20 min to find

WOD: For time

10 AHAP Ball Slams

20 Thrusters 95/65

30 T2B

20 Thrusters 95/65

10 AHAP Ball Slams

Score: weight/time

SKILL: 3 Rounds

Max dead hang from pullup bar

Max plank hold (top of pushups)

Max ring dip hold/box dip hold

*Rest :30 in between holds

WOD: 4 Rounds for time

10/8 Calories on Bike (Rower if needed)

A) Crossfit open wod 17.4

B) tbd

SKILL: 10 min EMOM (all movements done within the minute)

3 Pushups on DB 40-50/25- 35 (sub  pushups off the ground  off box)

3 Rows w/ DB 40-50/25- 35

3 HSPU on 40-50/25- 35 (sub  DB Push Press)

WOD: AMRAP 10

Workout of the day - March 14th, 2017

 

Warm Up - Baseball

 

Skill - Overhead plate carries

 

WOD - AMRAP

7 Jumping Pullups

3 Burpees

7 Push Press

SKILL: Deadlifts

Every :45 x 8 rounds

2 reps @ 60-70%

WOD: 3 rounds

250m row

10 pushups

15 KB Deadlifts (70/53)

10 burpees over the KB

250m row

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