Crossfit W.O.D:

Skill: Squat clean

Beginners (A,B,C): progression

Advanced(D&E): work up to heavy single

Metcon: For time

21-15-9

Clean (any kind)

Pullup

1. Ask coach
2. 40/25
3. 50/35
4. 60/40
5. 70/50

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Olympic Weightlifting W.O.D:

1. Clean complex: first pull+C.pull+HC+Cln+Jrk 1+1+2+1+1 7 sets start at 70% add weight by feel (Beginners ask coach which segment to omit)

2. Squat jerk/ low power Jerk from racks work up to heavy triple

3. Pause (at knee 4sec) clean pull 6x3x85%

4. Front rack lunge 6×3+3×60-70% front squat

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Endurance W.O.D: 5RFT

1k Max effort run

2 min rest