WOD | 23.06.2018

1. Bench Press
Build to a heavy set of 3

2. EMOM for 12 Min
Min 1: 7 Bench Presses @ 80/60kg
Min 2: 70 Double Unders
Min 3: 7-10 Strict Chest To Bar Pull Ups

CrossFit Lite:
Focus
KB Swings Russian/USA Style
Ab Mat Sit Ups

AFAP
3 rounds for time of
25 Kettlebell Swings
25 Ab Mat Sit ups

Strength WOD:
Squat cycle
Week 3, Training 3:

Back Squats
7-7-7-7-7 @80%

*Homework for tomorrow or monday
Back Squats
3-3-3-3-3-3-3-3-3-3 @85%
*Log your results

Oly WOD:
1) Clean and jerk
5 x 69%
4 x 72%
3 x 75%
2 x 78%
1 x 81%
5 x 71%
4 x 74%
3 x 77%
2 x 80%
1 x 83%

2) Overhead squat
3 x 3 @ 89% (of snatch 1RM)