Skill: Power Snatch

Take 5 sets to find your heaviest single (does not include warm up sets)

WOD: 10 min AMRAP

55 Double Unders (scale  attempts count  110 single unders)

15 Sit Ups

5 Hang Power Snatch 105/75

S:
12 min EMOM
Even: 5 Floor press 135/95
Odd:  5 Penally row (no kipping the bar. Scale the weight to keep proper form. 

WOD:
15 min AMRAP
5 thrusters 95/65

A) CF S WOD

B) CF Metcon

C) 2x 800m run

Lucie C

Lucie came into CF Jaguar well over a year ago.  She was intrigued to learn more and to see if CrossFit was for her.  Her exercise experience was not in the weightlifting arena, although she did want to increase her strength.

Skill: Front Squat 15 min

6 × 2 @ 85-90% of 1RM

WOD: 5RFT

5 Clean and Jerk 155/105 (power or full)

1 Legless Rope Climb

15 min time cap

Score: Front squat wgt/ time

A) Front Squat; 5 sets of 2 @ 80% of 1RM FS

B) CF Metcon

C) 20 burpee box jumps for time (30/24)

Partner Johnson

Teams of two (try to stick with same gender to cut down on equip)

Complete as many rounds in 20 minutes as you can of:

9 Deadlift 245/165

A) CF Metcon