CrossFit WOD

 

Strength:

1. A) Shoulder press 5x5xelements WT
2. B) Shoulder press 5x5x90%5RM

C-D-E) Bench press 5x5x90%5RM

 

MetCon: EMOM 10

Even: 5 RHSPU (DHSPU/HSPU/Pike/Pushup/ Knee pushup)

Odd: Max Triple unders (Double unders / Single unders)

*Ask coach for modifications

 

Endurance WOD

MetCon: “Kalsu”

For time: 100 Thruster 60/42.5

*EMOM perform 5 burpees

** 35 min Time cap

*** ask coach for mods

 

Strength & Accessory WOD

Skill/Strength:
Hang Power Clean+Push Press Practice

MetCon: “Incredible Hulk”

AMRAP in 20 minutes

5 Deadlifts (50/35kg)

5 Hang Power Cleans (50/35kg)

5 Front Squats (50/35kg)

5 Push Press (50/35kg)

5 Back Squat (50/35kg)