(Click on exercise for video demonstration)

Crossfit W.O.D

Strength:

A) Backsquat 5x5xE.WT

B+) Front squat Work up to heavy set of 5 reps

Skill: Double unders/Triple unders

MetCon: For time

75 Double unders (25 Triple Unders)

15 pull ups

15 One arm kb thruster (left) 24/16kg

50 Double unders / 15 Triple unders 

15 pull ups

15 one arm kb thrusters (right) 24/16kg

75 Double unders / 25 Triple unders

 

Olympic Weightlifting  W.O.D

1. Hang clean 3x3x80% | 3x2x85% | 2x2x90-95%
2. Pushpress with pause at dip: 7x3x70%
3. Snatch first pull+ pull:  5×1+3×100%
4. Pause Backsquat 3x3x75% | 3x2x85%