7/11/18 – CrossFit

CrossFit Workout of the Day

Skill: (15 min)
Clean & Jerk Technique

Strength: (15 min)
1 Power Clean + 2 Front Squats + 1 Jerk
50/2 60/2 65/2 70/2 75/2

WOD: (20 min)
– Alt EMOTM for 15 min – (re-test)
16/14 Cal Row
14 Wallballs
6 Power Snatch + 6 Bar Over Burpees

L1: 30 seconds Row, Light Wallball, 45/35
L2: 10/8 Cal, Light Wallball, 55/45
L3: 20/14, 75/55
L4: 7 Rounds (if time allows), 30/20, 95/65
Comp: See Comp program

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