CrossFit WODs

180817

6 sets:
Chinese 3 position clean + Push press, push jerk, split jerk (Light – Focus on timing)

EMOM x10:
Min 1. Power clean + Power jerk
Min 2. Squat clean + Split jerk

For time:
250m run, 20 Front squats,
250m run, 20 Burpees

170817

A. Bent over row @20X2 4-4 (Easy) 4-4-4-2-2-2 (Tough)

B1. Seated one-arm press 3×8/arm, no rest
B2. 30-45s 2KB Front rack hold , Rest as needed

C. 10 min:
10 Push-ups,
10 DB curl to press,
10 Band face pull,
10 Front delt raise,
10 Side delt raise,
10 Rear delt raise