Monday WOD – 100217

WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!

WCCF PARTNER THROWDOWN SERIES!
Week 2 is underway!!! Great job by everyone who completed the Week 1 workouts! You can see the details of this week’s workouts here: games.crossfit.com/teamseries

WORKOUT OF THE DAY

Wellness
1a. Double KB Z Press, alternating: 3×6 @20X2
1b. DB/KB High Pull: 3×6 @20X0

2a. Push Press: 4×5 heavier than last week
2b. sPull-up: 4×6@20X1

3. PARTNER THROWDOWN EVENT 8
21-15-9 synchronized reps for time of:
Dumbbell snatches
Jumping Pull-ups
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Fitness
1a. Double KB Z Press, alternating: 3×6 @20X2
1b. DB/KB High Pull: 3×6 @20X0

2a. Push Press: 4×5 heavier than last week
2b. sPull-up: 4×6@20X1

3. PARTNER THROWDOWN EVENT 8
21-15-9 synchronized reps for time of:
Dumbbell snatches
Pull-ups
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Performance
WL
Power Snatch: 5×3
2 -sec Pause with barbell 2″ off the ground

STRENGTH
1a. Double KB Z Press, alternating: 3×6 @20X2
1b. DB/KB High Pull: 3×6 @20X0

2a. Push Press: 4×5 heavier than last week
2b. sPull-up: 4×6@20X1

METCON
PARTNER THROWDOWN EVENT 8
21-15-9 synchronized reps for time of:
Dumbbell snatches
Bar muscle-ups
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

ENGINE
5 Minutes after finishing METCON:
5 Rounds:
2:00 Bike moderate/hard
2:00 Bike easy.
Same RPMs on all mod/hard sets.