Strength:
6 Sets for load:
3 Front Squats + 1 Jerk
Metcon:
"Fran"
For time:
21-15-9
Thrusters (#43/30)
Pullups
Skills:
Weightlifting:
-Hang power clean T&g
(60%) 5×8
-Squat clean+Push press
Max out 1+1
-Clean pull with3 pauses
Start (50%)
1×8
Ascending weight
CrossFit W.O.D: Strength: Bent Over Row (With KB/DB) Each Arm 6-6-5-5-4-3 + 15-20 Hollow Rock Metcon: 15 Min EMOM For max reps: 1- KB Swing (32/24) 2- D.U 3- V-ups 4- Sandbag Clean (75/45) 5- Rest
CrossFit W.O.D: Strength: 4-5 Super Sets 5 Sumo Deadlift + 15-30 Sec Arch Hold (if you can with plate) Metcon: For Time: BUY IN-100 D.U 4 Rounds For Time: 10 Burpee Pull ups 5 Devil Press (#22.5/15 x 2) BUY OUT-100 D.U Weightlifting: Part 1:
CrossFit W.O.D: Strength: 14min build up to an RM2 Squat Snatch Metcon: Every 3 Min for 5 Rounds of: 10 HSPU 15 DB Front Squats (#22.5/15,x2) Max Situps until 2:30 Endurance: 20 min AMRAP of: 400m Run 15 Wallballs (#10/6) 15 Overhead Medball
CrossFit W.O.D: Strength: 12 min find heavy complex 1 Clean 1 Front Squat 1 Hang Clean 1 Jerk Metcon: 20 Min AMRAP of: 15 Deadlift (80/50) 15 Pull Ups 15 Jump Lunges 200 m' Run