CrossFit:

 

Open Gym

 

– Make up missed strength

– Work on Skills (Overhead Squat, etc.)

– Ask coach for a metcon

 

Intermediate
Intermediate WOD, complete at OPEN GYM (13-18:00)!
Hip+Ankle mobility.
Back skwaat
5×70%
3×80%
2×90%
1×95%
Deadlift 5x10x65%.
Then Snatch practice or 10 min to establish max on:
Power Snatch+Hang snatch+overhead squat+snatch Grip power jerk. (Barbell not touching the ground)
MetCon: 3RFT
10 reps of 42,5/30 snatch
10 reps of 42,5/30 kg push press
200m run

Post your scores to the Whiteboard.