A) CF Metcon

B) Work on a gymnastics weakness

Skill: warm up sets and review of lifts if necessary. Warm up sets on pc

Wod: Teams of 2-3

Clean – 1 rep*

Bench – 1 rep

Deadlift – 1 rep

Dumbbell snatch
Build to heavy 2 on each side

WOD:
3RFT
Row 300 Meters
20 A KB Swings 53/35
10 Goblet Squats
(12 min time cap)

A) Snatch balance (aka drop; bar starts on back, athlete drops to bottom of squat, ideally there will be no movement of the barbell until recovering to a standing position) Work load: 65% of 1rm Snatch x 10 single reps

B) OHS; Find a 4RM

Skill: 3 x 800 m

Rest 2 minutes between

WOD:

25 yd plate push

25 yd crabwalk (wrist/shoulder issues sub a hold in reverse plank/coaches discretion)

15 burpees

AMRAP in 15 minutes

S: no strength or skill today

WOD:
Team of 2
200 m run
(all runs together)
60 box jumps 20/16
200 m run
60ring dips
(Sub banded ring dip then dip station)
200 m run
60 pull-ups
200 m run

Workout of the day - Wednesday, September 21, 2016

Strength:

DB Power Snatch

Take 15 mins to find your 1RM DB single arm power snatch for both arms using a dumbbell

WOD:

4 S2O 135#/95#

6 front squats

S: Mile for time

Alt: 500 m row for time
Rest 3 min then
1000m row for time

WOD:

12 min AMRAP
Turf down and back farmer carry 50/30
10 alternating DB snatch same weight.