Wednesday 8.19.15 Competitor WOD

Explosive Strength

Strength

3 Position Clean (x3 Rounds: 60%+10#+10#)
Squat Clean from Floor, Below Knee, Above Knee + Jerk

Strength

Clean Pull (5×5 build across + micro band)

WOD

“R5”
CrossFit R5 opened on 8.17.13
13min AMRAP
17 Hang Snatches (45,35)
8 Pull Ups
EMOM -complete 5 Burpees
**Score total reps, do not include burpees

Midline

3 x Max reps Unbroken Sit Ups with feet anchored

Finisher/Recovery

4min Tabata Assault Bike
4min Tabata Row

 

By | 2016-10-20T15:16:18-04:00 August 18th, 2015|Uncategorized|Comments Off on Wednesday 8.19.15 Competitor WOD