Crossfit W.O.D

Strength: Barbell Push

A) Shoulder press 5×5 elements weight

B) Shoulder Press Find 5RM

C) Pushpress Find 3 RM

D,E) Jerk From Racks Find 1RM

Skill: Hang Cluster

MetCon: 10 min AMRAP:

10 Pullup

5 Hang Cluster

A) Pullup – Thruster 25/15kg

B) Pullup – Thruster 40/25

C) 5 BMU/5 pullup – Hang cluster 40/25kg

D+) 10 BMU /3BMU- Hang Cluster 60/40kg

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Strength & Accessory W.O.D

Strength:

Pushpress: 3-3-3-3; 3+x80% of last set

Hall Pulls: 3-3-3-3; 3+x80% of last set

Accessory:

one arm DB/KB row 3-4×10-15

banded pushups 3-4×10-15