by  in CrossFit

WOD – Crossfit – Monday – 6/4/18

one set every 90 sec x8 sets
set 1, 2 and 3 – 3 hang snatch
set 3, 4 and 5 – 2 hang snatch
set 6, 7 and 8 – 1 hang snatch
**begin light and continue to build throughout, if you can squat snatch.. do so

DT
5 RFT
12 deadlifts
9 hang power cleans
6 push jerks
RX weight for all movements is 155/105
15:00 time cap

CROSSFIT LITE

one set every 90 sec x8 sets
12 heavy Russian KB swings
6 burpees

Dumbell DT
5 RFT
12 deadlifts
9 hang power cleans
6 shoulder to overhead
RX weight for all movements 35/20# DBs
15:00 time cap

CROSSFIT PLUS

Warmup;
1 mile bike
400m run
750m row

Jerk (3 sec hold in split); 70%x3, 75%x2, 3 sets; 80%x2
Push Press 70%x5, 75%x3, 3 sets; 80%x2

one set every 90 sec x8 sets
set 1, 2 and 3 – 3 hang snatch
set 3, 4 and 5 – 2 hang snatch
set 6, 7 and 8 – 1 hang snatch
**begin light and continue to build throughout, if you can squat snatch.. do so

DT
5 RFT
12 deadlifts
9 hang power cleans
6 push jerks
RX weight for all movements is 155/105
15:00 time cap

max rep unbroken kipping/strict HSPU
– rest 3 min, x3 sets
** only perform strict if you have 10+ fresh

Alex RuggiereWOD – Crossfit – Monday – 6/4/18