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Paula Jager
11 years ago
A) 30min E2MOM Snatch x 1 building from 70-80% (15 total)

B) CF Metcon

C) 250m row, 500m row, 250m row. Max effort, rest as needed between

each.
Paula Jager
11 years ago
Teams of 4, score is total number of made “baskets”
Paula Jager
11 years ago
A) Deadlift; 1x6@65%, 1x5@75%, 1x4@85%, 1x1@90%

B) CF Metcon
Paula Jager
11 years ago
Warm Up: 200 m run/row, 10 leg swings, 10 spiderman lunges, 5 DB row, 5 DB thrusters

Skill Focus:
E2MOM 12 minutes
Back squat
4@80%

WOD:
21-15-9
Row for calories
Wall Balls 20/14
Paula Jager
11 years ago
A) Back Squat; 6 x 4 @ 77.5%

B) CF Metcon

C) 5min amrap, 50 du, 15 empty bar thrusters
Paula Jager
11 years ago
Warm Up: 2x: 200 m run, 10 lunge w/twist (5 each side), 10 MB shrugs, 10 MB cleans, 10 wall balls 

Skill Focus:
E2MOM 20 minutes
Clean pull + Power clean + clean @60-75%
Build over the course of the 10 sets, 1st set @60%
Paula Jager
11 years ago
Rest Day!!

Since you have the morning/afternoon/evening off...why not make something to fuel that WOD tomorrow? Check out these recipes off of PaleOMG and rest up!
Paula Jager
11 years ago

Warm Up: 
400 m run; 3x 10 ball slams, 10 swings


Skill Focus:  Push Press / Push Jerk
Warm up and. . .
Paula Jager
11 years ago
Warm-Up: 4 min tabata running


Focus: Push press – focus on pushing up the sky and holding the sky up. Also practice jump roping

WOD: 

10min AMRAP

**30 sec rest every 2 mins**
Paula Jager
11 years ago
A) CF S wod

B) Crossfit Metcon

C) 10min emom of 2-3 muscle ups. If no muscle ups do max effort attempts. If not even close, double reps, and do supine ring rows.