6/1/19
WOD

20190601

Weightlifting:

Clean

Tempo Clean DL (5 sec.) + Hi Hang Power clean + Hang Power Clean +

Low Hang Power Clean

Every :75 for 8 Rounds

1-3: 55%

4-6: 60%

7-8: 65%

Snatch

2 Min. Amrap

Squat Snatch @55%

Rest 1 Minute

2 Minute Amrap

Squat Snatch @60%

Rest 1 Minute

2 Minute Amrap

Squat Snatch @65%

Back Squat

5x3 @60% - 5 sec. Negative/3 sec. Pause

Crossfit:

Two to Tango

Teams of 2:

In a 10 minute window:

1 RM Snatch

Then,

4 Rounds for time of:

200m run

20 Wall Balls 20/14

20 Pull-ups

Then,

30-20-10 reps for time of:

Calories, Rowing

Handstand Pushups

Comp:

Clean

Tempo Clean DL (5 sec.) + Hi Hang Power clean + Hang Power Clean +

Low Hang Power Clean

Every :75 for 8 Rounds

1-3: 55%

4-6: 60%

7-8: 65%

Snatch

2 Min. Amrap

Squat Snatch @55%

Rest 1 Minute

2 Minute Amrap

Squat Snatch @60%

Rest 1 Minute

2 Minute Amrap

Squat Snatch @65%

Back Squat

5x3 @60% - 5 sec. Negative/3 sec. Pause

Two To Tango

Teams of 2:

In a 10 minute window:

1 RM Snatch

Then,

4 Rounds for time of:

400m run

15 Wall Balls 20/14

15 Pull-ups

Then,

30-20-10 reps for time of:

Calories, Rowing

Deficit Handstand Push-ups 4"/2"