CrossFit WOD

Mobility: OHS (shoulder/ ankle,hip)

Skill: Squat Snatch

Beginners: 20 min Practice

Advanced: 20 min 3 position snatch work up to heavy load

MetCon:

21-15-9

• Snatch 60/45
• Pull-ups

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Olympic Weightlifting W.O.D

 

1. Cluster + Thruster 3×1+2×60% | 2×1+1×70%  | 2×1(cluster)x80% | work up to 1RM (percentages are based off 1RM C&J)

1. TNG Hang power clean 3x5x70% 3x5x80%
2. Snatch pull 3x3x95% | 3x3x105%
3. Overhead squat 5-5-3-3-1