A) Clean and Jerk; 10 minute EMOM, 1 C&J, starting at 65%, add weight every minute (5–10#s) Goal would be to end up around 95% at the end

B) CF Metcon

C) 10 min E2MOM; 75yd shuttle sprint (down, back, down), 7 – 10 hspu

Workout of the day - Tuesday, September 20, 2016

A) Strength: Deadlift

3 deadlifts @80% of your 5RM

3 box jumps 30”/24” (land with hips above parallel)

EMOM for 8 min

B) WOD:

S:

Rowing Team of 3
Row 3000m for time changing person every 500m

WOD:

Buy in :
20 pull-ups
Then
4 rounds
200 m run
10 push-ups
10 sit-ups"

A) Complex: High hang power snatch (power position), Mid hang power snatch (at or above knee) Find heaviest complex in 15min.

B) (Alternate Part A if you have muscle ups – 7min ascending ladder of Power Snatch (155/105), and ring muscle ups) 1,1,2,2,3,3 etc

Workout of the day - Monday, September 19, 2016

Strength: Thruster 2 RM

15-18 min to build to your heaviest 2 (includes warm up)

Wod:

w/ partner @1:1

3 HPC @ 75% of your 1RM

No skill, spend time warming up. Maintain good technique

WOD:

Spend 15 min in each section
CrossFit total

1RM squat,
1RM press,
1RM deadlift.

A) Back Squat; 4 sets of 7 @ 65% of 1rm

B) Partner Wod, 6RFT each, alternate complete rounds

3 HPC @ 75% of 1RM HPC

6 bar facing burpees

30 double unders

C) 4 x 400m run, rest 2min between ea

30 burpee box jumps 24”/20”

30 C2B pull ups (pull ups ring rows)

30 KB SDHP 70#/53#

30 KB walking lunges (total)

30 T2B (K2E knee ups sit ups)

30 push press 115#75#

30 rev ball tosses (20#/14#)

Event 1

Rx'd Workout

For time:

Relay as MF pairs

21-15- 9 reps of:

Synchronized burpees

Synchronized overhead squats (95 / 65 lb.)

Synchronized chest-to- bar pull-ups