CrossFit  W.O.D

Strength: Dips By ability (bench/bar/ring/weighted ring)

1. A) 5x5x80%5RM
2. B) 5x5x80%5RM
3. C) 5x5x80%3RM
4. D) 5x5x80%3RM
5. E) 5x5x80%3RM

Base off of weights from tuesday

MetCon: for time

21-15-9

Thruster 42.5/30

OTB burpees

 

Endurance W.O.D

MetCon: For time

10-10-10,9-9-9…1-1-1

Power Clean ¾ / ½ BW

Pushpress ¾ / ½ BW

T2B

Strength & Accessory W.O.D

Strength:Power Clean 6*2*85% 1RM OR establish 1RM

Accessory:
Ring Push Ups (Deficit by ability: 3*10-15
One arm KB/DB row 3*8-12 (each arm)
Weighted Plank 4sets*30-45sec*max weigh