Thursday

CrossFit 190 – WOD

Olympic Lifting

Hang Squat Clean (5-4-3)

5-4-3 unbroken reps increasing to medium weight

Squat Clean (Emom x 5: 2 singles )

Increasing in weight

Focusing on explosive hips before the pull and catching in the bottom of front squat position

WOD

Metcon (Time)

For time:

3 Rds of

5 Squat Cleans 135/95

7 Box Over Jumps 24/20

9 KB Swings 53/35

Straight into

1 Rd of

20 Box Over Jumps

10 Squat Cleans

20 KB Swings

*10 min time cap

Scale accordingly

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