A) Snatch Complex; E2MOM x 10min (5 sets at 75-85% of 1rm Snatch)

(Snatch high pull, 3 second decent to the top of the knee, pause one second, then Hang Snatch, drop the bar, then 1 full Snatch.)

B) CF Metcon

Strength: Back Squat 5 x 5 @85% of 5RM

20 ish minutes

WOD:

10 dynamic crossover push ups (use 1, 45# bumper)

10 goblet lunges R 70#/53#

10 dips (ring or stands)

10 goblet lunges L

Skill: Tabata :4 min of each equaling 12 min

1 min rest/transition between sets

-Wall Sit (hands off knees)

-Plank Hold (on hands)

-L Sit (sub knees raised/dead hang)

WOD: ANNIE

50-40-30-20-10

A) Back Squat; 4 sets of 2 @ 90% of last weeks 2RM

B) For time:

40 wallballs, 20 toes to bar, 30 wb, 15 ttb, 20wb, 10ttb, 10 wb, 5 ttb

C) 3rds: Every 90 seconds, max unbroken push ups, rest 1 minute, then max plank hold.

Skill/Focus: Explanation/demo of events, review of 3 point stance, quick leg vs power leg

Events

40 yd dash: 2 attempts

Vertical jump: 2 attempts

Broad jump: 2 attempts

A) CF Metcon

B) Max unbroken chest to bar pullups. Take as many attempts as you like.

Skill: Power Clean 3, 3, 3, 3

Take 15 minutes to find your heaviest 3

Strict pull up 3 x max reps (partials > assisted > bands)

E2MOM ( 3 sets in 6 minutes)

WOD:

E2MOM for 12 minutes

A) Complex; (Power Clean, Clean, Front Squat, Jerk). Find heaviest of the day.

B) CF Metcon

C) Max reps toes to bar in 3min (aim for 50+) Think small sustainable sets with short rest)

Strength: Close Grip Bench 3, 3, 3, 3, 3

Take 18-20 mins to build to your heaviest 3

WOD:

6 ring dips (scale to dip stands > ds w/ bands > boxes)

Workout of the day - Wednesday, April 27, 2016

Warm Up:
5 minute AMRAP at warm up pace
10 Sit Ups
5 Super Slow Squats
10 Superman
50 yard Sprint