Crossfit W.O.D

Strength:

A) Back Squat 5*5*5EW
B) Back Squat 5x5x90%5RM
C+D+e) Front Squat 5x5x90%5RM

MetCon:  For load

30 rds of the following complex:

1 DeadliftL

1 Hand squat clean

1 jerk

1 snatch grip pushpress/snatch balance

1 Overhead squat

 

Add weight each round

Score is heaviest successful attempt.

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Olympic Weightlifting W.O.D

1. 20 min to establish 1RM snatch
2. PC 6x2x80% 2x2x85%
3. Jerk from racks 5x3x75-85%
4. Backsquat 5x5x80%