Workout of the Day

 
Strength 15 min:
complete missed lift
0-1 month:
sets of 5 with weight from elements
1-6 month:
3×5 (add 2.5 from last week)
6+ months:
1x3x80%
1x3x85%
1xMAXx90%

if none missed practice drop snatches
then

 
Metcon:
partner wod:

9 min AMRAP

Partner 1 – AMRAP 5 power snatch 35/25

5 OHL per leg

partner 2 – KB hold 32/24

 

 

Intermediate CrossFit
Complete strength at the OPEN GYM!
then
MetCon:

 

“DT”
5RFT
12 70/42.5 kg Deadlift
9 70/42.5 kg Hang Clean
6 70/42.5 kg Push Jerk

Post your scores to the Whiteboard.