6/22/19
WOD

20190622

Weightlifting:

Clean and Jerk Intervals

4 Rounds:

:20 Power Cleans 135/95

:40 Rest

:20 Push Jerk 135/95

:40 Rest

Snatch:

5 Rounds:

Every :90 on the :90

3 Power Snatches + 2 Squat Cleans @70% of Power Snatch

Front Squat:

5 x 2 @70%

5 Sec. Negative/ 3 Sec. Pause in Bottom

Crossfit:

Weekend at Bernie's

2 Rounds For Time:

20 Alt. Pistol Squats

20 Deadlifts 225/155

20 Toes 2 Bar

Comp:

Clean and Jerk Intervals

4 Rounds:

:20 Power Cleans 135/95

:40 Rest

:20 Push Jerk 135/95

:40 Rest

Snatch:

5 Rounds:

Every :90 on the :90

3 Power Snatches + 2 Squat Cleans @70% of Power Snatch

Front Squat:

5 x 2 @70%

5 Sec. Negative/ 3 Sec. Pause in Bottom

Weekend at Bernie's

2 Rounds For Time:

20 Alt. Pistol Squats

20 Deadlifts 275/185

20 Toes 2 Bar