W.O.D 1/3/18

/in /by

CrossFit WOD:

Strength:

A) Deadlift 5x5xElements Weight

B+) Backsquat 5x5x90% 5RM | Deadlift 1×5 (add 2.5kg from last week)

 

Metcon: For time

12-9-6

Thruster

Bar muscle up

A) One arm KB Thruster + pullups by ability

B) 30/20 + pullups by ability

C) 50/30 + C2B

D) 60/40 + BMU/C2B

E) 70/50 + BMU

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Olympic Weightlifting W.O.D:

  1. 20 min work up to 3 RM snatch
  2. Snatch complex: SN high pull+muscle snatch+power snatch+drop snatch/snatch balance 7 rds, start @50% add weight by feel
  3. Pushpress 6x3x70%
  4. Front squat 3x3x75% 3x2x85%