Wednesday 2/13/18

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Wednesday

Warm Up / Mobility: 3 rounds

10 OH barbell lunges

20 deadlifts 

Strength: Back Squat

3x3 @ 60%

same weight across

*retest 1 RM next week

WOD

For Time

10 Squat Clean Thrusters @ 185/125

Rest 2 Minutes

15 Squat Clean Thrusters @ 155/115

Rest 3 Minutes

20 Squat Clean Thrusters @ 135/95

*a thruster has no jerk in it 

Extra Credit

Every 2 min for 5 rounds

5-10 Strict pull ups

30 sec plank hold

 

CrossFit Heights