CrossFit

Strength & Technique

EMOM 10

1 Power Clean

1 Hang Power Clean

1 Jerk

WOD

5 RFT:

• 200m Run
• 20 KB OH Lunge
• 15 TTB
• 10 Burpees

CrossFit

Strength & Technique

For time

15 Power Snatches

15 Clean and Jerks(60/40)

WOD

For Time

• 30 Cal row
• 30 Deadlifts(140/80)
• 30 Bar Muscle ups
• 30 Cal row
• 30 Deadlifts
• 30 Strict HSPU
• 30 Cal row

CrossFit

Strength & Technique

5 RFT

20 Hollow Rocks

20 V-ups

20 Sit Ups

20 sec Hollow Hold

WOD

5 RFT

• 50 Double Unders
• 15 C2B
• 10 Thrusters (60/40)

CrossFit

Strength & Technique

Snatch

WOD

For time:

500m Run

30 Squat Snatches(60/40)

500m Run

Into 5 mins to establish 1RM Squat Snatch for the day

CrossFit

WOD

4 mins

20 Burpees

20 Box Jumps

Remainding time = max T2B

Rest 2 mins

4 mins

20 Pistols/Goblet Squats

20 TTB

Remainding time = max Burpees

Rest 2 mins

4 mins

15 Burpee Wall Balls

15 HR Push Ups

Remainding time = max Pull Ups