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

A) CF Metcon

B) Swim 50m x 4 rest completely between sets

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.

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

Strength:

2.2.2.2.2 Front Squat

WOD:

5 Power Cleans 155#/115#

10 MB Get Ups 20#/14#

15 Wall Balls 20#/14#

15 min AMRAP

Score: Heaviest FS double & # rounds + reps

Tasha stepped into CF Jaguar in January of 2012; with a demanding career she was looking for some stress relief and she found it!

A) Crossfit S-WOD

B) CF Metcon

C) 3rds not for time; 20’ hs walk, 30sec Flutter kicks, 1min plank

Strength:

Superset x4 rest 2-3 mins between

2 Bench Press w/ 1 second pause on chest @ 88-90%

3 weighted pull-ups AHAP (sub jumping negative pull-ups)

WOD:

30 Mountain Climbers (total)

A) 12min E2MOM; 4 Power snatch (135/95)

B) CF Metcon

C) 3RFT: 7 S2O, 7 burpee over bar (135/95, reps from the floor)