WOD 26/9/18

CrossFit WOD


  1. A) Deadlift 5x5xelements WT
  2. B) Deadlift 5x5x90%5RM
  3. C) Power clean 6x3x90%3RM
  4. D) Squat clean 6x3x90%3RM
  5. E) Squat Clean 6x3x80%1RM


MetCon:  Partner “Kelly”
In teams of 2 perform for time 5 rounds
400m Partner run
30 Box Jumps 60/50cm
30 Wall Balls 20//12lb

P1- Work
P2- Rest

Gymnastics W.O.D

5*HS Hold

5 minutes kick up practice

35 shoulder taps / side

Strength & Accessory WOD
Strict Press
Back Squat

5-5-5-5; (+5)*80% From last set

MetCon: 20-15-10-5 reps of
KB Swings (AHAP by ability)
Walking lunges (steps)
Jumping Jacks