Wednesday WOD – 041614

Kaylee

Kaylee during the Cynergy CrossFit Kids Challenge!

WORKOUT OF THE DAY

Fitness
1. Smolov 2/2* – HBBS 7X5 @ 75+% – rest at least 2 minutes

2a. 4XME Strict Pullups – rest 60-90 sec.
2b. 4X5 Strict Press – heavier than last weeks, rest 60 sec.
2c. 4X20 RDL – medium/heavy, rest 30 sec.

Performance
1. Smolov 2/2* – HBBS 7X5 @ 75+% – rest at least 2 minutes

2. 12 minutes to work to a max Power Snatch for the day, then:
EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.

3. 12 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

4a. 4XME Strict Pullups – rest 60-90 sec.
4b. 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)
4c. 4X20 RDL – medium/heavy, rest 30 sec.