6/15/19
WOD

20190615

Weightlifting:

Snatch:

Intervals - :20 work /:40 rest

4 Rounds:

:20 Max Power Snatches 95/65

:40 Rest

:20 Max Overhead Squats 95/65

:40 Rest

Cleans:

5 Rounds:

Every :90 on the :90

3 Power Cleans + 2 Squat Cleans  @70% of Power Clean

Back Squat

5 x 3 @65% of 1rm

*stand  for 15 seconds at the beginning of the set , between every rep, and after the last rep

Crossfit:

HeartBreaker

14 Minute Amrap:

Ascending Ladder

2 Wall Balls 20/14

2 Synchro Burpees

2 Wall Balls

2 Synchro Burpees

4 Wall Balls

4 Synchro Burpees

4 Wall Balls

4 Synchro Burpees

6 Wall Balls

6 Synchro Burpees

6 Wall Balls

6 Synchro Burpees

Partner 1 does the 1st set of

wall balls - Partner 2 does the 2nd

set of wall balls

All burpees are done together,

chest must touch floor at the same

time

Comp:

Snatch:

Intervals - :20 work /:40 rest

4 Rounds:

:20 Max Power Snatches 95/65

:40 Rest

:20 Max Overhead Squats 95/65

:40 Rest

Cleans:

5 Rounds:

Every :90 on the :90

3 Power Cleans + 2 Squat Cleans  @70% of Power Clean

Back Squat

5 x 3 @65% of 1rm

*stand  for 15 seconds at the beginning of the set , between every rep, and after the last rep

HeartBreaker

10 Minute Amrap:

Ascending Ladder

2 Wall Balls 20/14

2 Burpees

4 Wall Balls

4 Burpees

6 Wall Balls

6 Burpees

Conditioning

4 Rounds:

400m Run

500m Row