CrossFit WOD:

Strength:

A) Shoulder press 5x5xElements weight

B+) Shoulder press 5x5x90% of 5RM from monday

 

Metcon: 12 minute ascending ladder

1-1, 2-2, 3-3…

Snatch (any kind) 35/20

Pullup

 

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Olympic Weightlifting W.O.D:

1. Out of breath C&J: 25 min work up to heavy single, perform 5 burpees before each set
2. TNG pushpress 5x5x50-60%
3. OHL work  up to 3RM