Wednesday - 291025

CrossFit W.O.D:
Strength:
15min Build up to heavy complex of:
2 Snatch Pull
1 Power Snatch
1 Hang Power Snatch

Metcon:
15min AMRAP of:
200m Run
20 Wall-balls (#10/6)
10 Hang DB Squat Cleans (#22.5/15x2)

CrossFit Strength:
Part A:
Deadlift
5-5-5-3-3-3

Part B:
3-4 sets:
20-30 sec weighted glute bridge hold
+
6/6 goblet shrimps Lunges

Metcon:
2 rounds of:
30 sec work- 30 sec rest
min1- Max Thruster (#70/45)
min2- Max Sandbag over shoulder (#75/45)
min3- Max Strict handstand push-ups