Fitness
4 sets
Sand bag hang power clean x 3
Sand bag Front Squat x 8-10
Rest 60 seconds
Russian twist x 20
Rest 60 seconds
E2MO2M x 5
12 Sand bag reverse lunges
50 SU
Performance
Back Squats
3-3-3-3-3 work up to 85%
“KD Crippler”
5 RFT:
5 Back Squats 155/105
250 m row
20 DU
Sport (2-a-day)
WOD #1:
5 minutes Drop Snatch skill work
Snatch
5 sets x 1 @80% (no misses)
2 sets x 1 @90%
WOD #2:
Inspired by Linchpin CrossFit
10 intervals of 2 min on : 2 min off
Interval #1:
250 m row
10 thrusters 95/65
Max reps pull ups
Interval #2:
2 Rds of Cindy
Max reps of C&J 95/65
Interval #3:
20 Burpees
Max reps OHS 95/65
Interval #4:
12 Squat cleans 95/65
Max reps HSPU
Interval #5:
Max reps Squat Snatch 95/65
Interval #6:
Run 400 m
Max reps Hang power clean 95/65
Interval #7:
15 Front Squats 95/65
Max reps MU
Interval #8:
50 Air Squats
Max reps push jerks 95/65
Interval #9:
50 Box jumps 20″
Max reps DL 95/65
Interval #10:
25 K2E
Max reps Hang power snatch 95/65
