Crossfit W.O.D

 

Skill: Split Jerk

Pactice skill by coaches prescription, advanced athletes work up to heavy load.

 

MetCon: For time

100 Wallballs

EMOM  5 Clapping pushup

Strength Accessory W.O.D
Strength:
Floor Press 5-5-5-5: (+5)*80% from last set
Deadlift 6*3*70% 3RM (85% 5RM), ask coach for technical tips.
(30min cap)
Accessory:
Bent Over rows 3-4*6-12
Band resistance push ups 3-4*8-12

(20min cap)