by  in CrossFit Plus

WOD – Crossfit Plus – Monday – 12/3/18

5 sets;
Snatch DL + Low Hang Snatch (8 sec of decscent) + Snatch; rest 2 min, build

5 sets;
back squat x5 reps; tough/moderate across
– heavier than last week’s, last week of this rep scheme

4 sets;
sprint 50m
12 hang power cleans; 95/6

rest 1:3

4 sets
row 100m 8/6 damper
4 burpee over erg

rest 1:3

5 sets
5 sandbag cleans AFAP one set every 90 sec; 130/100

5 sets;
neutral grip strict ring pullup @21×1 xAMRAP
** between sets sit in active front squat, empty bar shoulder blades retracted x:30

Alex RuggiereWOD – Crossfit Plus – Monday – 12/3/18