WOD 17/9/18

/in /by

CrossFit WOD

Strength:

  1. A) Deadlift 5x5xelements WT
  2. B) Deadlift Find 5RM
  3. C) Power Clean find 3RM
  4. D) Squat Clean find 3RM
  5. E) Squat Clean find 1RM

MetCon: 21-15-9

Over Head Squat

SDHP

200m Run

 

  1. A) Ask coach
  2. B) 30/20
  3. C) 42.5/30
  4. D) 50 35
  5. E) 60/42.5

Gymnastics W.O.D

5*HS Hold

5 minutes kick up practice

30 shoulder taps / side

Strength & Accessory WOD

Strength:
Push Press
Front Squat
5-5-5-5; (+5)*80% from last set

MetCon: Running “Jackie”
1000m run
50 Thrusters 20/15kg
30 Pull Ups