Skill: Take 15-20 minutes to build today’s Power Snatch 1RM

WOD:

At 50% of today’s:

6 min AMRAP:

6 Power snatches

10 box jumps

4 Muscle Ups (ring, unless stated otherwise)

Rest 2 minutes,

Skill: Back Squat E2MOM

6 reps @ 65%

4 reps @ 75%

2 reps @ 80%

2 reps @ 85%

1 rep @ 90%

Rest 3 minutes, then max reps at 75%

WOD:

15 minute EMOM

A) CF S-Wod

B) CF Metcon

C) 5rds: 5 HSPU, 15’ HS walk

Groups of 3:

One person will work out at a time and there will be relays with the teams

Warm up: Coach Melissa Says

Skill: review movements

WOD:


Three rounds – one min at each station, 1 min rest between rounds

Skill: Pistol EMOM 8 minutes

3 pistols each leg, work on progressions, from box to band, to holding foot, etc.

Partner WOD 1:1 work to rest: Regionals Event 6!

50 calorie row

50 box jump overs 24/20

A) CF Metcon

B) 30 HSPU for time

A) Snatch, 3sets, 2 @ 90% no more than 20 sec between reps

B) CF Metcon

Skill: Bench Press 7 sets, rest 2 to 2.5 minutes between sets. Focus on powerlifting form…Arched back, up on toes, drive the hips.

5 reps @ 60%

3 reps @ 70%

1 rep @ 80%

5 reps @ 70%

3 reps @ 80%

Rest day 

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