“Ham Sandwich”

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Barbell Skill WorkIMG_4459
Deadlift-Power Clean-Front Squat-Push Press 2×5

CrossFit WOD – “Ham Sandwich”

  • 50 Wall Balls (20# M, 14# W)
  • 25 Deadlifts (225# M, 155# W)
  • 50 Wall Balls

*EMOM 5 Burpees*IMG_4456

Comp Extras
Snatch

  • 5×2 Squat Snatch

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Clean and Jerk

  • Power Clean + Hang Squat Clean + Jerk, work up to a max set.IMG_4455

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3×3 Front Squats – same weight across

Strength Focus WOD –

  • Snatch Balance 12 sets x 2 reps

start with an empty bar and slowly work up. catch in the bottom. do not go up if you cannot catch the weight in the bottom of a squat.

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                                                 Welcome to CrossFit Flagstaff, Veronica!
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  1. […] Ham Sandwich, Macho Man, Lynne […]

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