W.O.D 23/8/18

/in /by

CrossFit  W.O.D

Strength: Back Squat

  1. A) Backsquat 5x5x Weight from elements class
  2. B) Backsquat 5x5x90% 5RM
  3. C) Backsquat 5x5x90%5RM
  4. D) Backsquat 6x3x90%3RM
  5. E) Backsquat 6x3x80%1RM

 

MetCon: 2 Rds for Reps

4min AMRAP
8 Toes 2 Bar

6 Power cleans 60/40

4 Front Squats

*rest 2 min between rounds

*Ask coach for mods

 

Olympic weightlifting  W.O.D

  1. 20 min to find 3 RM Snatch
  2. Power clean & Power jerk 6×1+4×60-70%
  3. OHS 15 min to find 3RM
  4. Split press 5x5x85% 5RM shoulder press
  5. Hang clean pull 5x5x100%