CrossFit W.O.D:

Strength:

Chin Ups by ability

One Arm Chin Up / Archer / Strict chin up / Partial ROM/ Ring row

5x ME (3-5 reps)

 

MetCon: Partner Wod –

P-1 run stairs

P-2 AMRAP of

• 3 burpees
• 6 T2B
• 9 G2OH 20/10

Olympic Weightlifting  W.O.D

1. Snatch 2x3x70% | 2x2x80% | 1x1x85% | 1x1x90%
2. C&J 3×2+2×70% | 3×2+1×80% | 2×1+1×90%
3. Snatch pull 5x3x100%
4. Back squat 3x3x80% | 2x2x90%