Workout of the Day

 
Open gym all day

Strength:
Sumo deadlift
0-1: Establish 5RM

2-6: 3x5x90%

6+ 1x5x65%
1x5x75%
1xMaxx85%

additional strength
(if missed this week):

shoulder press

weighted pullups

backsquat

Dips

 

Intermediate CrossFit
Independent warmup+Strength:
Snatch pull (pause at the knee+negative) 5×3@100-110%
Class:
20 min Clean&Jerk Practice:
MetCon: For time (15 min time cap)
1000m run
50 Box Jumps 60/50cm
30 Ground 2 Overhead 45/30 kg.

Post your scores to the Whiteboard.