Crossfit WOD

Strength: Bench dips/Bar dips/ ring dips/ tempo ring dips (5 each direction, by ability)

SKILL: kipping on rings

 

Metcon:

12-9-6

• RMU
• Strict HSPUS

*ask coach for mods

---

Olympic weightlifting WOD

1. Hang snatch + snatch 3×2+1×80% |  2×1+1×85% | 2×1(snatch)x90-95%
2. Complex: first pull+pull+hang snatch+snatch balance+OHS 15 min to go as heavy as possible
3. Clean pull 5x4x90%
4. Front squat 6x3x80%