CrossFit  W.O.D

Strength: Weighted Pushups

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

 

Metcon: 30-20-10 Reps of
Dips
Toes 2 bar

Mods by ability:

Bench/Bar/Ring/Strict ring

Situp/V-up/K2C/T2B/ST2B

Cashout (time permiting) 100 winshield wipers

 

Olympic weightlifting  W.O.D

1. 3 position clean 3×1+1+1×60% | 3×1+1+1×70%
2. C&J 3×1+3×70% | 3×1+2×80% | 2×1+1×90%
3. Tempo snatch Snatch pull (5 sec up, 1 sec pause, 5sec down) 5x3x60%
4. Good morning 5×5-8x1RM snatch