CF Class WOD: Strength: Jumping Good Morning 5×5
Coaching Point: A Jumping Good Morning works on the explosiveness through the middle of the clean or snatch. With the bar across your back at shoulder level, push your hips and knees back not to cross forward of your ankle, keeping a straight back bend at the hip joint until your torso is parallel to the ground. You should feel major pulling in your hamstrings. Then jump vertical to a standing position.
Met-con: 3 Rounds of: (12 minute cap) 10 Toes-to-Bar 10 Burpees 10 Pull-Ups 10 Push Press (115/80 or 75% of Press)
KB Class WOD: EMOM 10 MINS Rest with any remaining time
5 Goblet Squats 70/55 4 KB SDHP 70/55 3 Box Jumps 24/20″
then: Tabata sit-ups
Coaching Point: EMOM glossary term = every minute on the minute.[gallery ids="35414,35417,35413,35415,35416,35418,35419,35420,35421,35422,35423,35424,35425,35426,35427,35428,35429,35430,35431,35432,35433,35434,35435,35436,35437,35438,35439,35440,35441,35442,35443"]]]>