CrossFit  W.O.D

Strength: Deadlift

A) Deadlift 5x5x Weight from elements class

B) Deadlift 5x5x90% 5RM

C) Deadlift 5x5x90% 5RM

D) Deadlift 5x3x90% 3RM

E) Deadlift 5x3x80% 1RM

Base off of weights from monday last week

 

MetCon: 9 min AMRAP

ascending ladder 1-1-1, 2-2-2, 3-3-3..etc

Wallwalk

T2B

Weighted Goblet stepup 24/16 60/50cm

 

Olympic weightlifting  W.O.D

1. TNG Power snatch EMOM10  4 reps start at 50% of max snatch add weight each minute by feel (use straps)

• Beginners EMOM snatch balance ask coach for weight

1. 15 Min to find 1RM cluster
2. 5 attemps to get max reps UB TNG pushjerk @50%-70 of max jerk
3. Front rack Lunge 5×3+3×70% of FS1RM