Wod 24/6/16

Heavy day:

Deadlift 3-3-3

Bench press 3-3-3

Back squat 3-3-3

One&Only team competitor–

Strength:

1: Muscle snatch + Tall snatch + Drop snatch – Work up to a 1+1+1 max for the day (Tall snatch = high hang snatch with no down. Post in comments which movement you failed at first)

2: Snatch – Work up to a max for the day.

3: Clean and jerk – Work up to a max for the day.

4: Pause front squat – Work up to a max for the day.

*Today is structured so that you can control the intensity. If you feel good, take it up, see what you can hit and then do a few back off sets. IF you are feeling sluggish, go up to a weight that feels solid and hit 3-5 singles.

Work Capacity: Complete the following for time:

-50ft 1-arm DB overhead lunge (50#/35#)

-100x GHD sit ups

-100x back extensions

-50ft 1-arm DB overhead lunge (50#/35#

image

Photo by ” Il CrossFitter di Merda”.

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