A) CF S-WOD

B) CF Metcon

C) Mobility or light gymnastics practice.

TUESDAY – 1/10

SKILL: E2MOM x 5 rounds

16-18 Walking Lunges (30-40)/(15- 25)

WOD: AMRAP 13

80 Ball Slams (20/14)

70 Box Step Ups

60 Goblet Squats (53/35)

Max AAB Cals in remaining time

 


Warm Up:
Animal Walks: Bear crawl, crab walks, bunny hops and inch worms


Skill:

A) Strength: Back Squat; find a 3rm (or 1rm if it feels good)

B) Metcon: 5 rounds for time

10 Thrusters (95/65)

10 Toes-to- Bar

Score: BS 3, or 1rm. Rounds / reps of metcon

MONDAY – 1/9

SKILL: EMOM x 14

Min 1: 3-5 Strict Pullups

Min 2: 5 Strict DB Press (may increase weight)

WOD: 4 Round for Time

8 Deadlifts (135/95)

8 DB Hang Power Cleans (40/25)

A) Front Squat; find a 3rm and if it feels good, try for a heavy single.

B) CF Metcon

C) Pull a heavy single deadlift, not max effort. Goal is somewhere between 85 to 95% unless it’s feeling good.

Metcon: For Time
20 Toes to bar
17 power snatch (135/95)
1 mile run
20 toes to bar
17 power snatch

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: Clean complex E90sec x 7rds at 75-85% of 1rm power clean
(Power Clean, Push Jerk, Front Squat, Split Jerk) it is ok to increase weight each round through the prescribed weight range.

B) Metcon: Nasty Girls
3rds for time
50 air squats

Friday 1/6

Skill: 3 rounds of (if possible) head to head shuttle sprints