WOD | 09.06.2018

3 Rounds For Time Of:
400m Run
20 Toes To Bar
10 Hand Stand Push Ups

CrossFit Lite:
Focus
Front Squats
Push Press
Pull Ups
Knee 2 Elbows

AMRAP (As Many Reps As Possible)
in 12′ of
10 Thrusters
10 Pull Ups
10 Knee 2 Elbows

Strength WOD:
New cycle
Squats
Make sure you Squat 3 times per week

Week 1 Training 3:
5-5-5-5 @70%
3-3-3 @75%
2-2 @80%
1 @90%

Oly WOD:
1) High hang clean
8 x 2 @ (61,61,66,66,71,71,76,76%)
*Drop and reset each rep

2) Overhead squat (5sec pause at bottom)
8 x 1 @ (61,61,66,66,71,71,76,76%)
Use snatch 1RM
Last rep held to complete failure

3) Behind neck push press
8 x 1 @ (61,61,66,66,71,71,76,76%)
Use snatch 1RM
Hold in wide (almost snatch width) grip

4) Optional:
Back squat
3 x 3 @ 87%