CrossFit WODs

201017

4-6 sets (up to 50%):
Chinese 3 position clean,
Power jerk,
Split jerk

EMOM x10:
2 Squat cleans,
1 Split jerk

For time:
500m row,
50 wall-balls

191017

3 Rounds:
1-3 KB Clean and press
– Rd 1 – Bottoms up, Rd 2 – Cannon ball, Rd 3 – Normal

Strict press to heavy 5 for the day

EMOM x10:
1. 30s KB Push press (pause for 2s in dip)
2. 30s DB Bent over row (Touch DBs to floor every rep)

5-4-3-2-1 Reps for quality:
Wall climb,
200′ KB Front rack carry between each set