-Good News? No Rope Climbs are GREAT NEWS!!

 

Strength:

14min E2MO2M

3 TnG Power Snatch

1 Broad Jump for Distance

*work up in Weight each round

 

WOD:

5 Rounds

3 Front Squats @ Body Weight

1 Rope Climb

10 Ball Slams 30/20

Rest 2mins

 

Weightlifting:

*Decrease Clean & Jerk complex and High Pull weight by 10% from last week

Push Press + Jerk Behind Neck + Split Press BN

3 x (2+2+2)

 

Power Clean + Front Squat + Clean + Jerk (3sec Pause in Split)

4 x (1+1+1+1)

 

Hang Snatch High Pulls, Flat Footed

3 x 4

 

Front Squats

5% Lighter than Last week x 2 x 5

 

Strict Press

 

3RM w/2sec Pause OH on each rep

 

Cable Rows x 200

 

Shoulder Rok Swings

3 x 10/direction

CrossFit Englewood CO