Monday March 14, 2016
Strength: Snatch progression WOD: (done in 2 heats) CF Open 16.3 7 minute AMRAP RX Scaled 10 power snatch (75/55) 10 power snatches (45/35) 3 bar muscle ups 5 jumping chest to bar pull ups
Friday March 11, 2016
Strength: 3×8 floor press 3×8 snatch grip deadlift WOD: 2X Run 200m 8 pull ups 3X Run 400m 16 pull ups
Thursday March 10, 2016
Strength: 3×8 bent rows 3×6 back squat WOD: 30 wall ball shots (20/14) 30 lunges 30 box jumps (24/20) 30 V ups 30 burpees 30 double unders (tuck jumps for scaled)
Wednesday March 9, 2016
Strength: 3×6 Snatch grip push press from behind the neck 3×8 overhead squat WOD: 10 minute EMOM 3 clean and jerk **record max weight for 3
Tuesday March 8, 2016
Strength: 3x(8+8+8) backward lunge (L), backward lunge (R), squat WOD: 15:00 AMRAP 400m run 15 Kettlebell swings (53/35) 10 deadlifts (225/155)