WOD
For Time:
21 Hang Power Cleans 135#/95#
21 Burpees over Bar
100 Double Unders
15 Hang Power Cleans 135#/95#
15 Burpees over Bar
75 Double Unders
9 Hang Power Cleans 135#/95#
9 Burpees over Bar
50 Double Unders
Strength
Deadlift Build to a Heavy Set of 5
Hem Gorla
Strength
On the 0:00 - 5 Back Squats
On the 2:00 - 4 Back Squats
On the 4:00 - 3 Back Squats
On the 6:00 - 2 Back Squats
On the 8:00 - 1 Back Squat
Build throughout.
WOD
1,000m Run
40 Pull-Ups
30 Thrusters 95#/65#
20 Calorie Row
COACH TONY "CAPTAIN" CHAN
WOD
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT
*1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
*1 Round of DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155#/105#)
Strength
Front Squat 3x8, same weight across
Future CrossFitter
REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.
This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.
You may also come in and do a nice long ROMWOD.
