“Weightlifting Wednesday”

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CrossFit WOD – IMG_6582
“Weightlifting Wednesday”
1)   Build to a set of 3 Heavy Pause Front Squats
                *2 Second pause at the bottom

2)   “Cash Out”
3 x AMRAP in 2 min:
     20 V-UPS + 20 Supermans
     Time remaining max Front Squats (155/105)
     Rest 1 Minute Between Rounds

Strength Focus – IMG_6578
Find a 5 rep max Push Jerk

Comp Extras –
1) Snatch
EMOM x 9 = 3 rounds of:
     Minute 1: 70%
     Minute 2: 80%
     Minute 3: 90%

2) 3 Rounds for Time:
          30 Power Snatches, 75/55
          15 Thrusters, 115/80
          7 Rope Climbs, 15′

IMG_6562 IMG_6557 IMG_6574 IMG_6556 IMG_6568  IMG_6564 IMG_6560 IMG_6565 IMG_6575

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