CrossFit  W.O.D

Strength: Squat

A) Back squat 5x5x Weight from elements class

B) Back squat Find 5RM

C) Back squat Find 5RM

D) Back squat Find 3RM

E) Back squat Find 1RM

Skill: Squat clean review

MetCon: For time 12-10-8-6-4-2

Squat clean

Pullup

 

1. A) ask coach for mods
2. B) any clean (hang, power etc) 30/20
3. C) from floor (power or squat) 40/30
4. D) Squat clean 60/42.5
5. E) Squat clean 70/50 | Bar muscle up

Strength & Accessory  W.O.D

Strength:

Push Press 5-5-5-5; +5*80% (from last set)
Front Squat 5-5-5-5; +5*80% (from last set)

MetCon: 12 min EMOM
– even min 10 Clapping/Plyo Push Ups
– Odd min 10 FR KB/DB walking Lunges