-This is a fairly accurate depiction of Megan and Myself after programming things

 

Strength:

Snatch w/ 5sec Hold at the Bottom

10min EMOM x 1

  • Try to get as heavy as possible in the 10mins

 

WOD:

For Time

12-9-6 reps

Thrusters 135/95#

Pullups

Burpees

 

Weightlifting:

Snatch from Blocks above knee

1RM (2 misses Allowed)

 

Clean From Block above knee + Jerk

1RM (2 misses Allowed)

 

Push Press

1RM from Blocks

then

80% x 10 in AFSAP

CrossFit Denver CO