Warm Up: 200 m run/row, 10 PVC pass thrus/windmills/good mornings/OHS, 10 sit ups, 10 ball slams, 5 MB sit up throws

Burgener warm up with class

Skill Focus:
Power Snatch 2, 2, 2, 2, 2, 2 (build to a heavy set of 2)

"Ba Beat it Up!"  I’m not sure which Jaguarian coined that now infamous phrase, but it was at our Southeast Regionals 2013 gathering.  And Babita has certainly done just that ever since she walked through the doors of CF Jaguar in March of 2012.

Warm up:  2 mins jumprope; 2 rds 10 jump squats, 10 ring rows, 10 straight leg kicks, 5 push ups


Skill:  Pull up - weighted
warm up and build to a. . .

Weighted Pull up 1 RM

WOD:

Warm Up: CrossFit Kids Baseball – Define a diamond-shaped area with cones as bases. Each base, including home plate, is assigned an exercise and number of reps and kids sprint between them. Runs are marked with chalk.

A)    x max reps db strict press, use 25% of 1rm barbell strict press (tight stomach, no arch in back)

B)    Crossfit Metcon

C)    2rds; 1min Airdyne, or row, 15 deficit HSPU (4”/2”)

D)    5-10 x dragon flag negatives, or max effort hold

Warm up:  400 m run/row; 3 x 5 burpees, 5 push ups


Skill:  Close Grip Bench Press
Warm up and build to a. . .


Close Grip Bench Press 3 RM
and then. . .

3 x 10 neutral DB press

Warm up:  400 m run; 2 rds 20 pvc good mornings, 10 sit ups, 10 band pull aparts


Skill: Rack Pull & Starr Shrugs
Review movements and warm up

Rack pull 5RM (just below the knee)

A)    3 Position Clean (floor, low hang, high hang) build to heaviest complex for the day.

B)    CF Metcon, or alternate;

4 bar mu

8 ttb

12 alt pistols

100m run

AMRAP in 9min

WOD: 

1:1. Everything can be split except the squats. Each partner must do 10.

30 wall balls 20#/14

30 SDHP 75#/55# or KB 70/53

30 box jumps 20''

30 push press 75#/55#

30 calories on the rower