WOD

21-15-9

PALP
Back Squat (3×5+5)
Push Press (3×5+5)

PAINTP
Metcon (Weight)
Heavy single 1 1/4 front squat
Front Squat (3×5@80%)

Metcon
Metcon (Time)
Snatch (95/65)
Hang cleans (95/65)
Box jumps

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)