CrossFit WOD

Strength:

A) Shoulder press 5x5xelements WT

B) Shoulder press 5x5x90%5RM

C,D,E) Pushpress 6x3x90%3RM

 

MetCon: For time

200m Suitcase carry 32/24

20 HSPU

20 Goblet squat

20 Burpees

20 Ring dips

20 KB swing

200m Suitcase carry

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Olympic Weightlifting WOD

1. Hang clean (Beg: Clean from blocks) 2x3x75% 3x3x85% 2x2x90%
2. C&J 3×1+3×70% 3×1+2×80% 2×1+1×90% 2×1+1×95%
3. Snatch pull 4x4x90%
4. Back squat 6x3x80%