CrossFit W.O.D:

Strength:

1. Backsquat 5×5 @ E.WT
2. Find 20 rm Back squat

 

Skill:

Overhead  squat

 

MetCon: “Karen”

150 Wall balls

*12 minute time cap (performed in athletes-judges setting!)

 

Olympic Weightlifting  W.O.D:

1. TNG power snatch 5-5-5-5-5-5
2. OHS Ladder E2MOM 3 reps 40-50-60-70-80-90/15-25-35-45-55-65
3. Tempo clean pull (5sec) 7x3x60%
4. Split press 4x4x90% 5RM Shoulder press