TUESDAY

SKILL: 2RM Seated Press

WOD: 6 Rounds

:30 Max R KB Press (35/25)

:30 Max L KB Press (35/25)

:30 Max Situps

:30 Rest

Score is Seated Press weight/total reps

MONDAY

SKILL: Deadlift: 10 @ 50%

10 @ 60%

8 @ 65%

6 @ 70%

4 @ 80 %

WOD: AMRAP 15

10 Tire Flips

10 T2B

200m run

Score is Rounds + reps

A) CF S-WOD – find max unbroken bmu

B) CF Metcon

C) 100 hollow rocks for time

SKILL: 15-20 Mins to find 3RM Touch n go Power Clean

WOD: 4 RFT

30 ft Handstand Walk

12 T2B

9 Burpee Box Jumps (24/20)

Score is weight/time

VF Crew represent!

A) High hang Snatch, Hang Snatch (from knee), OHS, find heaviest of the day, straps ok

B) CF Metcon

C) 1k row for time

SKILL: Deadlift: 10-10- 10. Work up to a weight were all 10 are clean and unbroken


WOD: AMRAP 12
Buy In: 800m run
1(+1) Deadlift (225/155)
1(+1) HSPU

*Keep increasing reps by 1 each round*

A) Complex: Hang Clean, Clean (from floor), Front Squat, find heaviest of the day (the suck, embrace it)

B) CF Metcon

C) From the rack, find a heavy single push jerk

"Fight Gone Really Bad"

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 Weakness; if there is a standard that you don’t meet here:

https://www.crossfitjaguar.com/programs/competitors-wods/

A) Oly: Power Snatch; find a 3rm, does not have to be touch and go.

B) Metcon: AMRAP 8min

12 hang power snatch (75/55)

9 burpee over bar

Score: PS 3rm, Rounds / reps metcon