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

A) Oly: Snatch complex; (Snatch, OHS, hang snatch, OHS) 20 min to find your heaviest complex

B) Metcon: 15min, every 90 seconds (10rds); 3 power snatch (140/95), 30 double unders

A) CF S WOD

B) CF Metcon

C) 5x max reps HS Push ups on parallettes, if less than 4 per attempt, scale as appropriate.

A) Metcon: 10min time cap “Fran” 21-15-9 Thrusters 95/65, pull ups

B) Strength: Deadlift ladder; 10@ 52.5-55%, 8@ 62.5-65%, 6@ 72.5-75%, 4@ 82.5-85%,

2@ 92.5-95%, if it feels good, go for 1@ 102.5% to 105%