Strength:
4 Sets for load:
2 Push Jerks + 1 Split Jerk
Metcon:
3 Rounds for time:
13 Deadlifts (#100/70)
13 Burpees
13 Dumbbell Thrusters (#22.5/15, x2)
13 Pullups
13 Dumbbell Step-Ups (#22.5/15, x2)
Weightlifting:
-High hang clean
(50%) 6×3
-Clean from block under the knee
(60%) 3×5
(70%) 3×3
-Power jerk
(60%) 3×5
(70%) 2×2
-Front squat
(70%) 3×3
(80%) 2×2
CrossFit WOD: Strength: E1.5MOM for 12min: Snatch Pull + Hang Squat Snatch + Overhead Squat (1+1+1) Metcon: 7 Rounds for time: Row 150/100m 8 Toes-to-bar 8 Box Jump Overs Endurance: 4 Rounds for time: Run 1600-800-400-200m 40 Situps 30 Air-Squats 20 Plate G2OH (#15/10)
CrossFit WOD: Strength: Sumo Deadlift 3-3-3-2-2 *Rest 3:00 Metcon: For time: 50 Jumping Lunges 25 KB Swings (#32/24) 50 V-Ups 25 KB Swings Endurance: For time: 50-40-30-20-10 Box Jumps Knees-to-elbows Run 800m
CrossFit WOD: Skill: 20min Handstands Practice Metcon: AMRAP in 14min of: 5-10-15-20… +5 Pullups 4 Hang Power Cleans (#60/40) 3 Front Squats
CrossFit WOD: Strength: E1.5MOM for 12min: Split Jerk 2-2-2-1-1-1-1-1 Metcon: For time: 50 Wallballs (#10/6) 30m Sandbag Bearhug Carry (#75/45, 15m x2) 40 Box Jumps 30m Sandbag Bearhug Carry 30 Toes-to-bar 30m Sandbag Bearhug Carry