Friday

CrossFit 190 – WOD

Olympic Skills

Hang Power Snatch (5×2, increasing )

EMOMx5: 2 unbroken Reps (moderate)

Hang Clean and Jerk (5×2 increasing )

EMOMx5: 2 unbroken reps

Moderate weight working on form

WOD

Metcon (AMRAP – Reps)

“Rocky IV”

AMRAP 2

25 Ring Rows +15 Dips

Max Double Unders

Rest 2 mins

AMRAP 2

15 Power Snatch 115/75

Max Bar Facing Burpees

Rest 2 mins

AMRAP 2

20 Pullups + 15 Dips

Max Double Unders

Rest 2 mins

ARMAP 2

15 Clean and Jerks

Max Bar Facing Burpees
Comp: 10 ring MUs

Max dus

15 Snatch 135/95

Max BFB

10 bar mus

Max dus

15 c+j

Max BFB

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