
Strength:
3.3.3.3 OHS
WOD:
10 Deadlift 95#/65#
10 Power Snatch 95#/65#
10 Back Squat
8 RFT
18 min time cap
Score: Heaviest OHS Triple + Time
3.3.3.3 OHS
WOD:
10 Deadlift 95#/65#
10 Power Snatch 95#/65#
10 Back Squat
8 RFT
18 min time cap
Score: Heaviest OHS Triple + Time
OMG OHS!
A) 14min E2MOM; 1 snatch @ 85-87.5%
B) CF Metcon
C) 50 unbroken situps then,10min gymnastics practice. Work on a weakness.
B) CF Metcon
C) 50 unbroken situps then,10min gymnastics practice. Work on a weakness.
Strength:
25 minutes to establish a 1RM Bench Press
WOD:
10 min EMOM
100m run
As Many Man Makers as Possible In Remaining Time 40-50#/25-35#
Score: 1RM Bench Press + # Man Makers
25 minutes to establish a 1RM Bench Press
WOD:
10 min EMOM
100m run
As Many Man Makers as Possible In Remaining Time 40-50#/25-35#
Score: 1RM Bench Press + # Man Makers
Warm Up: 400m class run then red light green light then squatting and shoulder mobility
Skill: 3 x 3 push press try to add a little more weight to last week
WOD:
5 rounds of
6 push press
6 front squats
6 push jerks
Skill: 3 x 3 push press try to add a little more weight to last week
WOD:
5 rounds of
6 push press
6 front squats
6 push jerks
A) Complex; Power Clean, Hang Clean, Push Jerk, Split Jerk.
Find heaviest for the day (you aren’t done until you fail at least twice.)
B) CF Metcon
C) Front Squat; 5 sets of 2 @ 85%
Find heaviest for the day (you aren’t done until you fail at least twice.)
B) CF Metcon
C) Front Squat; 5 sets of 2 @ 85%
Hearts: 200m MB run 20#/14#
Spades: 2 rope climbs (sub 15 ring rows)
Clubs: 10 jumping squats (sub air squats)
Diamonds: 10 push-ups
Ace: 10 tire flips
King: 2 Plate Push down & back 45#/25#
Spades: 2 rope climbs (sub 15 ring rows)
Clubs: 10 jumping squats (sub air squats)
Diamonds: 10 push-ups
Ace: 10 tire flips
King: 2 Plate Push down & back 45#/25#
Skill:
12 min E2MOM
1 Power Snatch + 1 Snatch
0-4min: 80%
4-8min: 85%
8-12min: 85%+
Depending on form
WOD:
12 (American) KB Swings 53#/35#
12 Box Jumps 24/20
12 min E2MOM
1 Power Snatch + 1 Snatch
0-4min: 80%
4-8min: 85%
8-12min: 85%+
Depending on form
WOD:
12 (American) KB Swings 53#/35#
12 Box Jumps 24/20
A) Thrusters: 5 sets of 5 (135/95)
B) CF Metcon
C) Bar complex; pull up, chest to bar, bar muscle up (kipping ok); 10 min for max reps.
B) CF Metcon
C) Bar complex; pull up, chest to bar, bar muscle up (kipping ok); 10 min for max reps.
Skill:
15 minute clock
**People’s choice to work on a weakness: rope climbs, double unders, handstands, pull ups, etc.
WOD:
400m run
20 Burpees w/ Plate
30 Russian Twists
40 OH Lunges
15 minute clock
**People’s choice to work on a weakness: rope climbs, double unders, handstands, pull ups, etc.
WOD:
400m run
20 Burpees w/ Plate
30 Russian Twists
40 OH Lunges