Friday WOD – 102315

Josh

Josh has come a long way in 2 years of CrossFit

WORKOUT OF THE DAY

Fitness
1. Push Press: 5×6 w/ a 3 sec. hold overhead each rep

2. 7 rounds for time of:
5 Jerks (155, 105#)
10 Box Jump Overs (24, 20″)

Note: Both feet must make contact on top of the box.

Performance
WEIGHTLIFTING:
1. EMOM 6:00 – 3 TNG Power Snatches, then 1xME UB TnG Reps @80% of heaviest set

2. EMOM 6:00 – 2 TNG Power Clean & Push Jerk, then 1xME UB TnG Reps @80% of heaviest set

CLASS:
1. Push Press: 5×6 w/ a 3 sec. hold overhead each rep

2. 7 rounds for time of:
5 Jerks (155, 105#)
10 Box Jump Overs (24, 20″)

Note: Both feet must make contact on top of the box.

SKILL WORK:
3 Rounds NOT for time:
25′ HS Walk
10 Small, Tight Arch to Hollow Swings on Bar
40 Unbroken Double Unders