CrossFit WOD

 

Strength:

Pullups 5×5 RPE 7/10 (Modify/add weight as needed)

 

Skill: Double unders

 

MetCon:

50-40-30-20-10

DU

pushups

 

Olympic Weightlifting WOD

1. Drop snatch 6×3 start at 50% add weight by feel
2. Snatch/hang snatch (Adv/beg) 2x3x75% 2x2x85% 2×1-2×90% 2×1-2×90% 2x1x95-100%
3. Clean pull 8x3x100%
4. Front squat 3x3x80% | 2x2x85% | 1x1x90% | 1x1x95%