Tuesday’s WOD

Endurance WOD:

To be completed AFTER your WOD.

2000 M Row

 

Warm-up:

800 M Run

 

CrossFit WOD:

BBG

12 mins to establish a 2rm Snatch, then 1×1@95%, 1×1@90%.

Conditioning

For time:

50 KB Swings 24/16kg
30 Shoulder Touches
30 Thrusters 115/85#
30 Shoulder Touches
50 KB Swings 24/16kg

Advance Conditioning:

For time:

Row 1K
50′ HS Walk
30 Thrusters 135/95#
50′ HS Walk
Row 1K

 

Advance Strength:

BBG

1) Clean from blocks (just above knee): 2rm – 2×2@90%

2) BTN Jerk from blocks (drop every rep): 2rm – 2×2@90%

Strength/Skill

1a) 4X3 Bench Press – work to a 3rm, rest 90 sec.

1b) 4XME Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec.

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