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THURSDAY CrossFit WOD 9.6.18

5
Sep

THURSDAY CrossFit WOD 9.6.18

STRENGTH
Push Jerk
5 Sets:
6 Reps as heavy as possible
30sec. transition into;
8-10 DB Bent Over Rows 70/50+

Practice catching that bar in a slight dip and popping right out of it. Touch and go style. Be quick and precise!

WOD
Metcon (AMRAP – Rounds and Reps)
15 Min. AMRAP:
200m Run
3 Power Cleans (Climbing)
4 HSPU
50 Dubs

Round 1) 135/95
Round 2) 155/105
Round 3) 185/135
Round 4) 205/145
Round 5) 215/150
Round 6) 225/155
Round 7) 235/160

*Scale
Men 115/95/Scaled
Women 65/55/Scaled
**Make weight increase as you complete each round

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