CrossFit WOD

Strength: 
A) Back Squat 5*5*EW
B+) Back Squat – Establish 5RM .

MetCon: OPEN 14.3

https://www.youtube.com/watch?v=MQR7O66uZw4

AMRAP in 8 minutes

10 Deadlifts (60/42.5kg)

15 Box Jumps (60/50cm)

15 Deadlifts (85/60 kg)

15 Box Jumps (60/50cm)

20 Deadlifts (102.5/75 kg)

15 Box Jumps (60/50cm)

25 Deadlifts (125/85kg)

15 Box Jumps (60/50cm)

30 Deadlifts (145/92.5 kg)

15 Box Jumps (60/50cm)

35 Deadlifts (165kg/102.5kg)

15 Box Jumps (60/50cm)

For the box jumps athlete may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

*Ask Coach For MOD

Strength & Accessory WOD

Strength:
Bench Press: 5*75%; 5*80%; +5*85% (3RM/90%1RM)

Deadlift: 5*75%; 5*80%; +5*85% (3RM/90%1RM)

Accessory: (Weights By ability)
One arm KB/DB rows 3*8-12
Deficit (legs elevated ) Push Ups 3*10-15