W.O.D 19/7/18

CrossFit W.O.D

Skill:

Turkish get up

 

MetCon: 15 minute AMRAP

Partner WOD:

Ascending ladder (performed as i go u go)

1,2,3..

KB swing

HR push up

Sit ups

 

Olympic Weightlifting  W.O.D

  1. Split jerk from racks 15 minutes to est 1 RM of the day

Then:

  1. Split jerk from racks 6×[email protected]% of daily 1RM
  2. Clean pull + hang clean 4×[email protected]% | 3×[email protected]%
  3. Backsquat 5×[email protected]% of 5RM