A)Strength; 3RM Front Squat
B)Metcon: “Elizabeth” 21-15-9 Power cleans (135/95), Dips
C)Extra credit: 100 sit ups for time.
Score: 3RM, and metcon time
B)Metcon: “Elizabeth” 21-15-9 Power cleans (135/95), Dips
C)Extra credit: 100 sit ups for time.
Score: 3RM, and metcon time
These ladies make squats look GOOD!!
Warm-Up: Leapfrog over ab mats, broad jump to cone, forward roll down ma, bear crawl to con, 10 walking lunges, 50-meter run
Focus: Pull-up – focus on superman-hollow
Semi-Pro DivisionDynamic warm up
Partner up to verify/count/spot if needed for all but met con
10 min to find power clean 1 rm
10 min to find strict press 3 rm
10 min to find back squat 5 rm
Partner up to verify/count/spot if needed for all but met con
10 min to find power clean 1 rm
10 min to find strict press 3 rm
10 min to find back squat 5 rm
A) Tabata Perfect Deadbug hold 4min
B) Strength: Deadlift; 10 @50%, 8 @60%, 6 @70%, 4 @80%, 2 @90%
C)Metcon: 20min E4MOM; 5 Deadlift 275/195 10 Burpees 200m Run Score: rounds completed
B) Strength: Deadlift; 10 @50%, 8 @60%, 6 @70%, 4 @80%, 2 @90%
C)Metcon: 20min E4MOM; 5 Deadlift 275/195 10 Burpees 200m Run Score: rounds completed
A) CF Skill
B) CF Strength
C) CF WOD
D) 3 x 5 Bent over row (lightweight, no bouncing, focused and controlled movement) 10 alt pistols between sets
B) CF Strength
C) CF WOD
D) 3 x 5 Bent over row (lightweight, no bouncing, focused and controlled movement) 10 alt pistols between sets
Warm-Up: Bear crawl, 10 jumping jacks, 5 jumping squats, 5 split lunges, 5 good mornings, speed ladder, 25-meter skip, 25-meter high knees
Focus: deadlift / rope climb technique
Skill: Strict Press 7 RM
WOD: E6MOM for 18 minutes (3 total rounds); 9-7-5 Thrusters ( 95 / 65 ) / pull ups
Score : 7rm press, and slowest time. Scaling target is under 3min work per round, 3min rest, max intensity throughout.
WOD: E6MOM for 18 minutes (3 total rounds); 9-7-5 Thrusters ( 95 / 65 ) / pull ups
Score : 7rm press, and slowest time. Scaling target is under 3min work per round, 3min rest, max intensity throughout.