CrossFit WOD:
Strength:
Weighted Pushups
6-6-6-6-6
Metcon:
For time:
50 Plate Overhead Lunges (#20/15)
40 Pullups
30/24 Cal Bike (or 40/30 Row)
20 Box Jump Overs
10 Overhead Squats (#70/45)
Skills:
Main:
Box muscle jumps/low bar turnovers
Hips to bar drill
Strict Ring Dips
Strict Pull ups
Cash out:
Emomx3
Hollow glide
Hollow glide+arch
Hollow glide+arch+ttb
Hollow glide+arch+Ttb+Hip pop
Emomx3
45 sec 2db front rack hold 16/24
20 shoulder taps
20 gorilla rows
Strength:
Part 1:
Back squat
Every 2 min for 5 sets:
5 Back squats
15 weighted reverse snow angles
70-80%
Part 2:
5 sets:
7 Floor press
5 weighted pull ups
Part 3:
E2MOM for 5 sets:
5 Deadlift 80%
15m Sandbag carry
10 Double DB Push Press (#22.5/15,x2)