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CrossFit LionHeart- Monday January 22

Strength:
A. Power Snatch
EMOM 5
1 @ Hip + 1 @ Knee

B. Power Clean and Jerk
EMOM 5
1 @ Hip + 1 @ Knee

WOD:
“Up ‘n Down”
For time:
100 Ground to Overhead with plate (45/25)
4 Burpees EMOM until finished

Cashout:
Pull ups 3x max
Row, Rotate, Press 2x 10

 

CrossFit Lite

Strength:
Deadlift
**add 10 lbs to weight at each percentage
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
1×3 @ 70 %
1×3 @ 80%
1×3+ @ 90%
AMRAP @ 70%
*Superset with 20 Russian twist

WOD:
EMOM 16
1: 5-7 thrusters + jump rope remainder of minute
2: 5-7 pullups/ring row + jump rope remainder of minute

January 22, 2018 | WOD | 0

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