Skill: Three consecutive five minute EMOMs. That’s every minute on the minute complete three reps at 80% of your one rep: 1. Deadlifts 2. Hang power cleans 3. Push jerks WOD: DT 5 RFT 12 Deadlifts 155/75 9 Hang power cleans 155/75 6 Push...
Skill Sumo deadlift high pull 5×5 75% Wod 10,9,8,7,6,5,4,3,2,1 SDHP 95/65 Box jumps 24/20 GHD Run 100m
12/9 WOD Inspired by our friends at Crossfit Painesville Strength Assessment 1 Set AMRAP of each @ ME Bench Press x 75% BWT Rest Back Squat x BWT Rest Pull-Up x BWT Rest Push Press x 65% BWT Rest Deadlift x BWT Rest Dip x BWT Rest Hang Power Clean x 55%...
12/6 WOD Skill: Front squat. 4 x 4 In teams of two, with only one teammate working at any time, complete three sets for max reps of: 3 Minutes of Shoulder to Overhead (95/65 lbs) Rest 2 Minutes 3 Minutes of Front Squats (95/65 lbs) Rest 2 Minutes 3 Minutes of...
12/5 Skill: Squat Snatch. Take 20 minutes to work on squat snatches. Work to your one rep max. WOD: 3RFT -15 Hang Power Snatch 95/65 -20 T2B -25 DU’s
