Skill Work
A.Push Press or Jerk
warm up 3 sets empty bar, light weight
3 reps for each %
55%,65%,75%*
B. Front Squat
warm up 3 sets empty bar, light weight
3 reps for each %
55%,65%,75%*
*= try and get an extra rep of two
Benchmarks 20 min time cap
ANNIE 10 min cap for annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
rest 2min
GRACE
For Time:
30 Clean and Jerks (#135)
Skill Work
A.Back Squat
warm up with empty bar x 20
5reps for each %
40%,50%,60%
WOD
5RFT
25 sit ups 45/25
20 row
15 bench press (60% of today 1rm)
Strength / Skill
A. Snatch
warm up: empty bar hang snatches (10x)
5 reps ea set
40%,50%,60%
B. Over Head Squat
warm up: empy bar 10x
3sets x 5reps
40%,50%,60%
WOD
15 min amrap
10 Power snatch (95/65)
30 DUs
10 OHS
200m Run OR 250/200 Row OR 13/10 Bike
RX+
(135/95)
SC 75/45
Strength / Skill
A. Dead Lift
warm up 2-3sets
5 reps ea set
40%,50%,60%
B Power.Clean
warm up 2-3sets
3sets x 5reps
40%,50%,60%
WOD
15-12-9
DL 225/155
HSPU
then,
12-9-6
PC 135/95
Bar Facing BBJO
RX+ 275/185, 185/125
