CrossFit WOD

Strength/Skill: Hand Stand Push Up

All levels perform 8 sets of 3 reps with 5RM exercise from monday. If you missed monday, ask coach how to proceed.

 

Skill: DU/TU

 

MetCon: EMOM 16

Even: 4 KB OHS per side 24/16

ODD: Max Double/Triple unders

 

Olympic Weightlifting WOD

1. Snatch 20 min to find 3RM TNG snatch

1. HC 4x3x75% 3x3x85%
2. Jerk from racks 6x3x80%
3. Good morning 5x5x~3RM snatch
4. Tempo backsquat 4-3pause-1 6x3x75-85% by feel