CrossFit  W.O.D

Strength: Dips by ability (Bench/bar/ring/weighted ring)

A) Find 5RM

B) Find 5RM

C) Find 3RM

D) Find 3RM

E) Find 3RM

 

MetCon: 12 min AMRAP

7 S2OH 50/35

7 HSPU

200m run

*Ask coach for mods

Olympic weightlifting  W.O.D

1. Block snatch (knee) 3x3x70% 2x3x80% 2x2x85%
2. C&J 3×2+2×705 3×1+2×80%
3. Tempo snatch pull (5up 5 down) 5x3x55%
4. Back squat 4x3x75% | 2x3x80% | 1x3x85%