CrossFit WOD:

Skill: kipping pullup & thruster efficiency

MetCon: “Fran”

21-15-9

Thruster 42.5/30

pullup

 

*10 minute cap

**ask coach for modification

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Olympic weightlifting WOD:

1. Hang snatch 3x3x80% | 2x2x85% | 2x1x90%
2. TNG Power Clean: 5×50 | 5×55 |5×60 | 5×65 | 5×70 | 3×75 | 3×80
3. Back squat 6x3x80%

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Endurance W.O.D:

Metcon: 40 min Ascending ladder 5-5-5-5-5-5-5, 10-10-10-10-10-10-10… etc

(reps increase by 5 each round)

Wallball

T2B

Pullup

Box jump

KB SDHP 24/16

Airsquat

Pushup

* Order does not matter.