Synchronized DT

CrossFit Siloam Springs – CrossFit

Weightlifting

Metcon (No Measure)

Clean and Jerk

30m EMOM

Clean and Jerk

Metcon

Metcon (AMRAP – Reps)

Synchronized DT

15m Time Cap

115/75

M1F1 : 5 Rounds DT

M2F2 : 5 Rounds DT

M3F3 : 5 Rounds DT

12 Deadlift-9 Hang Clean-6 Shoulder to Overhead

Deadlift must sync at top

Hang Clean must sync at front rack

Should to Overhead must sync at top

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
  • WOD
    Partner WOD Weightlifting Snatch (1×3@80%) Clean and Jerk (1×3@80%) Front Squat (1×3@80%) Metcon Metcon (Time)
  • Programming for week
    CrossFit Siloam Springs – CrossFit Metcon (Time) 4 RFT 2 100m run/row with 7 burpees