CrossFit WOD:

Strength: 
A) Deadlift  5x5x Elements weight
B+) Backsquat 5x5x90% 5RM from monday + DL 1x5x85% of 5RM (from last week)

 

Metcon: 3 RFT

– 20 box jumps

– 15 burpee pullups

– 10 weighted pistols (12/8)

 

*Ask coach for mods

 

Olympic weightlifting W.O.D:

1. 16 min E2MOM snatch ladder, Start at 70% add weight each set, sets of 3 at 70-80%, 2 at 80-90%, sets of 1 at 90-100%
2. OHS find 3 RM
3. Lunge 5×3+3×50-70% of 1RM backsquat