A) CF skill focus

B) CF metcon

C) 3rds not for time: 20’ hs walk, 10 hollow rock penalty for every drop

A) Grace

B) Class squats

C) 30 strict pull ups for time

A) Oly: Power Snatch + hang power snatch (from knee) heaviest set in 15min

B) Metcon: E2MOM 12min (6rds)

5 OHS (135/95) from the ground

10 burpees

25m sprint

Naomi came to CF Jaguar over 2 ½ years ago.  At a friends recommendation she bought a Groupon and signed up for the two week On Ramp.  She was a little intimidated and not sure she would be able to do this.

A) Grace; 30 power clean and jerks for time

(135/95) 12min cap

B) Strength: Back Squat; 3sets of 5 @ 90% of 5rm

Score: time

Nice work on Grace today! And make sure to get in your extra credit!

A) Teams of 2, 1 works, 1 rests

Buy in: 400m team run, each carry 1 dumbbell

5 rounds of:

10 renegade rows (40-50/20-35)

20 Wallballs (20/14)

25 Knees to elbows

A) Strength: Back Squat: 3 sets of 5 @ 90% +5# from last week or 5RM, etc

B) Metcon: 5 kb hang power snatch right, 5 kb ohs right

5 kb hang power snatch left, 5 kb ohs left

200m run

6RFT, 16min cap (rx+ 70/53, rx 53/35)

A) Oly: Power Snatch, find heaviest of the day (16min)

B) Metcon: Isabel

30 power snatches for time (135/95)

12min cap

C) 2min amrap, air squats

Score: power snatch, time, # of squats

Natasha meets Isabel

A) Strength: Press; 3 sets of 5 @ 90%+2.5 to 5# from last week, or 5rm, etc

B) Metcon: 3 Hang power cleans

5 shoulder to overhead

7 pull ups

5RFT, 16min cap (155/110)

Score: Press / time, or rds + reps at cap

A) Strength: Deadlift; Build to a heavy single. (15min), 1 drop set of 5 @ 80%

B) Metcon:

10 Russian swings (70/53)

15 box jumps (24/20)

30 double unders

5RFT, 16min cap