2RFT: "The Barbell Jamboree."

Front squat

Athletes will have 14 minutes to complete the following work: 

4 x 2 @ 85% 1RM.

*If athletes do not know their 1RM they can base their loading off of feel (Think 9 out of 10 on a scale of 1 to 10)!

WOD

2 Rounds for time:

21 Push jerks (95/65)
15 Power cleans

- Rest 3 minutes between rounds -

*Round 2 will begin with power cleans

*Athletes may increase the weight of the power clean to 135/95# if their
coach agrees


*12 minute time cap!!


Partner Workout: "A lot of reps = tons of fun!"

Kneeling Single Arm DB Strict Press

Athletes will work for 12 minutes to complete the following:

3 sets of 10 reps per arm

*Athletes should focus on controlling the weight down and staying in proper position!

WOD

Partner Workout
For Time:


800 meter run
100 Russian KB swings (24/16kg)
50 Pause HR push-ups
100 Slam balls (50/30)
800 meter run

*Athletes must run 800 meters together!!
*Athletes may do HSPU instead of HR push-ups if their coach agrees.


**20 minute time cap!!

EMOM 10: Power Cleans and High Plank Holds

Skill: Handstands + Handstand walking

Athletes will work for 15 to 20 minutes on skills and drills to develop a handstand hold or handstand walk.

WOD

Every minute on the minute for 10 minutes, alternate between the following:

EVEN: 5 Power cleans (155/115)
ODD: :40 second high plank hold

*Athletes may have increase the weight of the power cleans to (185/135) if their coach agrees.


AMRAP+3RFT: Thrusters + Strict Chin-Ups

Front squat

Athletes will have 14 minutes to complete the following work: 

4 sets of 3 reps @ 80% of their 1RM.

*If athletes do not know their 1RM, they can base their loading off of feel (think 8 on a scale of 1 to 10)!

WOD

5 minute AMRAP

7 Thrusters (95/65)
4 Strict chin ups

- Rest 2 minutes -

3 Rounds For Time:

7 Thrusters (115/85)
4 Strict chin ups

*6 minute time cap!