CrossFit WOD:
Strength:
Front Rack Lunges
6-6-6-6-6-6 (3/3)
Metcon:
For time:
75 Wallballs (#10/6)
30 S2OH (#60/40)
75 Wallballs
Skills:
Main:
Box muscle ups/low bar turnovers
Hips to bar drill
Dips
Pull ups
Cash out:
3 sets for quality:
10-12 reverse flyes
40 m 1arm farmer’s carry each arm
15 goblet squats
CrossFit Strength:
Part 1:
Back Squat
6 sets:
5-5-5-3-3-3
Build to heavy set of 3
Part 2:
3 sets:
5-7 Double DB Press
8/8 Single arm KTB Bentover Row
1 set Unbroken Max Ring dips
Part 3:
10 min AMRAP:
20 Double DB box step up
200m Double KTB F.R Carry
20 DB Renegade Row
Weightlifting:
High Hang Squat Snatch
6x2
Snatch Pull + Hang Squat Snatch
3x2+2 60%
3x2+1 70%
2x1+1 75-80%
Power Clean + Push Jerk
3 x 2+2 65-70%
3 x 1+1 75%
2 x 1+1 80%
Push Press
5x5
70-75%
40-50%