A) Snatch complex: high hang (vertical chest), low hang (above knee). Drop, reset, and full snatch from the floor. Find heaviest for the day.

B) CF Metcon

C) 4 rds not for time: max L-sit on parallettes, 250m row.

45min time cap: Teams of 2, equipment per team (1x jump rope, 2x db or kb, 1x medball)
1 mile run, teammates must hold jump rope between them the entire mile (can't leave your bro / chick behind)

Nicole joined CrossFit Jaguar a little more than four years ago. Over those four years she has been both consistent and dedicated without any kind of break in her training schedule. Her strength has improved greatly but her stamina and endurance have improved dramatically.

A) CF Metcon

B) Muscle up work, spending about 10 – 15 min, work on efficient bar, and ring muscle ups. Try to make them feel easy. If you aren’t there yet, work on progressions.

A) Strength: (5 – 10min) Warm up for B by doing heavy 2 rep Front Squats, go heavier until your squat speed slows down, then stop and move on to B. (NOT a 2 rm)

A) CF S WOD

B) CF Metcon

C) Nothing extra today, work hard in class!

A) Strength: (approx. 20min) Strict pull up ladder, same as previous weeks, try to beat previous total reps. 1 drop, 2 drop, 3 drop etc until failure, rest 3min, and repeat the ladder.

Warm Up: 10 jumping jacks, 5 jumping split lunges, 5 inchworms, 5 Spider-Man crawls, 15sec HS hold

Skill: Push Press

WOD:
5rds for time
12 russian swings
12 KB or DB reverse lunge

A) Strength: Push Press, 5rm, take 15-20 min on finding a 5RM push press

B) Metcon: 5rds for time: 12 russian swings (70/53), 12 kb reverse lunge*, 12 burpees

*Note: Lunges are alternating (12 total) with kb in goblet squat position, step backwards