Build to a heavy 3 rep back squat then:
6 rounds on the 2 mins of 3 reps back squat
(weight can stay the same throughout or small increase)
18-20 min time cap
Then:
5 minute ladder of: 2,4,6,8,…
T2B
STOH 60-50/40-30
FROM 5 MIN TO 8 MIN (3 MINS) ROW/AD CAL (record)
FROM 8 TO 13 MINUTES REPEAT THE LADDER
Warm up WOD Practice 10 Rounds 1 min Work - 1 min Rest BB Power Clean & Push Press Men 40 - 50 kg Ladies 25 - 35 kg
Not a barbell in sight today. The sun is in the sky so we get outside for stretching and then back indoors for the wod WOD Practice 3 x 7 mins AMRAP’s - 3 mins Rest AMRAP (1) 10 WBS 9/6 kg 10 Sit ups
Sunday Weighlifting Club The CrossFit “Olympic“ Total. Snatch : 1-1-1 clean & Jerk : 1-1-1 ”Beauty in its simplicity”