Strength
Deaddlift 5×3 @ 80%
14 minute EMOM
Evens 6 HSPUs (strict if possible),
Odds 30 second plank hold.
WOD
5 rounds for time:
200m sprint,
Rest 1 minute.
Related Posts
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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 -
WOD
Partner WOD Weightlifting Snatch (1×3@80%) Clean and Jerk (1×3@80%) Front Squat (1×3@80%) Metcon Metcon (Time) -
Programming for week
CrossFit Siloam Springs – CrossFit Metcon (Time) 4 RFT 2 100m run/row with 7 burpees