Skill: Front Squat

Work to find today’s heaviest double

WOD: 5 min AMRAP

10 DB Power Snatch

10 Box Jump Overs (sub box step overs)

2 min rest

5 min AMRAP

20 Russian Twists

A) Gymnastics EMOM x 12min

Min 1 x 3-5 mu (bar or ring)

Min 2 x max distance HS walk (20’ min)

B) CF Metcon

C) 4 sets max strict pull ups

D) 4 sets max strict HSPU

Skill: Pull Ups

10 EMOM 6-8 pull ups

(strict  banded  Rogue  assisted) NO RING ROWS TODAY

WOD: Every 3 min for 18 min

200 m sprint

10 burpees

Score: # of pull ups/ # of burpees

A) Strength: Back Squat; 5 sets of 3 at 75% of 1RM across + 5# from last week (or 90% of last week if they went for a 3rm instead)

B) Wod:

12 OH alternating lunge (115/80)

9 Box Jump over (24/20)

6 Chest to bar pull ups

A) Front Squat; 5 sets of 3 @ 80% of 1RM FS (add 5# to last week’s weight)

B) CF Metcon

C) Find a 5RM Hang Power Snatch from the high hang position.

A) Oly Power Clean

E90sec x 7rds; 2 reps @ 85% (no touch and go) (add 5# to last week if you completed all rds)

B) WOD:

30 deadlift (245/170) (Scale 65% of 1RM)

30 burpee over bar (lateral)

for time, 9min cap

Workout of the day, Monday December 12, 2016


Warm Up:


3 rounds


1/2 turf hops

Skill: Press Complex

2 Press + 1 Push Press

Take 15 min to get to heaviest complex

WOD: DB DT

5RFT

12 DB Deadlift (to mind shin – on the sides of legs not out front)

9 DB Hang Power Clean

A) Clean and Jerk x 1 @ 85% - 90% of 1rm x 7rds e90sec

B) CF Metcon

C) 4rnft: 15 GHD sit ups / 12 alt pistols

A) Strength: E90Sec x 8rds (12min) Front Squat: 3 @ 60%, 3 @ 65%, 2 @ 70%, 1

@ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+ (go for heaviest of the day)

B) Metcon: 35min cap.

Teams of 2: