WOD

3 Rounds for Time

Warm-up
Warm-up
3XMax Strict Pullups and 15 Light Swings

Weightlifting 1
Deadlift (1×5+10)

Weightlifting 2
Metcon (Weight)
Hang Snatch, Snatch, OHS – Heavy Single

Metcon
Metcon (Time)
3RFT
20 Swings
20 Toes to Rings or Toes to Bar both as RX
30 Pushups

Related Posts

  • WOD
    Grettel Metcon Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3
  • WOD
    20 Minute AMRAP Weightlifting Back Squat (3×5@70% +2-5lbs) Bench Press (3×5@70% +2-5lbs) Metcon Metcon (AMRAP
  • Programming for week
    CrossFit Siloam Springs – CrossFit Metcon (Time) 4 RFT 2 100m run/row with 7 burpees
  • WOD
    Partner WOD Weightlifting Snatch (1×3@80%) Clean and Jerk (1×3@80%) Front Squat (1×3@80%) Metcon Metcon (Time)