Posts in WODs

9min EMOM 2 Power Snatches @ 80% of 1RM 3 Rounds for time: 20 Deadlift 225/155# 20

X9X1 Clean and Jerk @ 85% of 1RM 10 min EMOM 3 BMU (or BMU variation)

Rest Day

CrossFit Open 19.3

x5x3 Hang Cleans (work on good positions) x3x15/12cal on Assault Bike * Rest about 3 minutes between

Missed Session catch-up day

x12x1 Speed Front Squat @ 40% (5 seconds down, max speed up) 9min AMRAP 10 OHS 135/95#[…]