1/19/19
WOD

20190119

Weightlifting:

1 Rep Max Snatch

1 Rep Max Clean and Jerk

1 Rep Max Back Squat

Crossfit:

Road Rash

5 Rounds (On the 5:00):

5 Dumbbell Hang Clean and Jerk (Left Arm)

5 Dumbbell Hang Clean and Jerk (Right Arm)

10 Alternating Dumbbell Power Snatches

10 Chest to Bar Pull-ups

15/10 Calorie Assault Bike

Comp:

Stamina Conditioning

For Time:

1 Devils Press (70's/50's), 1 Burpee Bar Muscle-Up

2 Devils Press (70's/50's), 2 Burpee Bar Muscle-Ups

3 Devils Press (70's/50's), 3 Burpee Bar Muscle-Ups

4 Devils Press (70's/50's), 4 Burpee Bar Muscle-Ups

5 Devils Press (70's/50's), 5 Burpee Bar Muscle-Ups

Road Rash

"On the 5:00" x 5 Rounds:

5 DB Hang Clean and Jerk, left arm (50/35)

5 DB Hang Clean and Jerk, right arm (50/35)

10 Alternating Dumbbell Power Snatches

10 CTB Pull-Ups

15/12 Calorie Assault Bike

Midline

3 "Giant" Sets, not for score:

20 Weighted Sit-Ups

25 x 4-Count Flutter Kicks

30s GHD Supine Hold

Rest 2:00 between sets.