Category: Daily WOD

Strength
Deadlift
3×3 70%, 80%, 90%+

Metcon
21, 15, 9
Hang power snatch 42.5/30
burpee

Finisher 3min
ME sit up

Olympic Lifting
3 position Snatch
1-1-1-1-1

Metcon
800m run
50 pull up
50 KB swings
50 sit up
50 push up deficit 20/10
800m run

Strength
Strict press
3×5 65%, 75%, 85%+rep

Metcon
20 squat clean 45/30
15 shoulder to over head
10 ring dips

Olympic lifting
Snatch balance
5-5-5-5-5

Squat technique/clinic 10min

Strength
Front Squat
3×5 65%, 75%, 85%+rep

Metcon
EMOTM 10min
8 power clean 50/35
ME burpee

Strength
Deadlift
3×5 65%, 75%, 85%+rep

Metcon
3 Rounds For Time
8 Power snatch 40/30
12 Pull up

‘Finisher’
tabata 6 Rounds
20 sec work
20 sec rest
Hollow rocks

Olympic Lifting
Power snatch t&g
5-5-5-5-5

Strength
Back squat
3×5 65%, 75%, 85%+rep

Metcon
3 Rounds For Time
60 Double under
30 wall ball
15Toe to bar

Olympic Lifting
Power clean t&g
5-5-5-5-5

Metcon
5 Rounds For Time
200m run
10 pull up
10 box jump
10 HSPU
10 KB swing 32/24

Olympic Lifting
Snatch grip deadlift
5-5-5-5-5

Strength
CrossFit Total
1RM Back squat
1RM Strict press
1RM Deadlift

Metcon
OPEN 16.3
Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches 35/25
3 bar muscle-ups

1km ROW TT

Technique 15min
Wall holds, HSPU.box HSPU

Metcon
Buy in 400m run
then
10 Rounds For time
30 DU
20 Air Squat
10 HSPU

No Olympic Lifting class, we will perform a mobility class to improve recovery 

Strength
Deadlift
1-1-1-1-1

Metcon
5 rounds for time
12 Hang power clean 50/35
15 toe to bar
**30sec plank if HPC are broken

Olympic Lifting
OHS
1-1-1-1-1