Crossfit WOD

Strength:

Dips by ability bench/bar/ring/complex 5×5

MetCon:12 minute AMRAP

• BMU
• Pistol on each leg
• T2B

1-1-1-1, 2-2-2-2…etc

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Olympic weightlifting WOD

1. 3 position clean 3×1+1+1×60% | 3×1+1+1×70%
2. C&J 3×1+3×70% | 3×1+2×80% | 2×1+1×90%
3. Tempo Snatch pull (5 sec up, 1 sec pause, 5sec down) 5x3x60%
4. Good morning 5×5-8x1RM snatch