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WOD 061219: Sled Pull and Squat Wednesdays!


CrossFit: Strength: Back Squats Warmup to 60% then 6@65% 3@70% 6@65% 3@75% 6@65% 2×3@80% Conditioning: For Time 9-7–5 Ring MUs (Sub C2B Pullups 18-14-10) Squat Cleans (135/95) Run 200m After Each Round RX+: Squat Cleans (185/125) Hybrid: WOD 1: 15 Min AMRAP 10 Cal Ski 14 Wtd Rotational Plank 16 Box Jump WOD 2: Same

CrossFit:
Strength:
Back Squats
Warmup to 60%
then
6@65%
3@70%
6@65%
3@75%
6@65%
2×3@80%

Conditioning:
For Time
9-7–5
Ring MUs (Sub C2B Pullups 18-14-10)
Squat Cleans (135/95)

Run 200m After Each Round

RX+:
Squat Cleans (185/125)

Hybrid:
WOD 1:
15 Min AMRAP
10 Cal Ski
14 Wtd Rotational Plank
16 Box Jump

WOD 2:
Same

BootCamp:
WOD 1:
30min EMOM
Cal Bike
2h Sled Pulls – 5pts every 5 ft
Cal Ski
Wtd Rotational Plank
Box Jump
Rest

Weightlifting:
Oly:
Snatch Balance – From Rack
(5) 3 x @ AHAP

From The Low Blocks 2 Snatchs
(5) 2 x @ AHAP (rest :15 between lifts)

Power:
Back Squat
Warm Up to 85%
(2) 2 x @ 85%, (2) 1 x @ 90%

Deadlift
If you need to warm up to this weight please do!
(3) 1 x @ 60%

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