WOD | May 5, 2016

WOD:

  0:00-5:00

  5 x Power Clean @ 70%*

  5 x Burpee Bar Hop

  200m Sprint

  Rest

  Repeat @ 5,10,15,20 min mark

 

EXTRA WORK:

  Weightlifting:

    1. Clean Pull + Clean

      6 x 1 @ 80%

    2. Press from Split

      5 x 5

      *athlete choice

  Gymnastics:

    5-6 Rounds for Quality

      5 x Muscle Up (Preferably strict)

      6 x Pistols (ea.)

  Conditioning:

    3 min AMRAP

      5 x Power Snatch (75/55)

      25 x Double Under

      *Rest 2 minutes

      800m Recovery Run (easy pace)

      *Rest 2 minutes

    3 min AMRAP

      5 x Power Snatch (75/55)

      25 x Double Under

 

BOX INFO: 

  Masters of the Universe Comp @ CrossFit Generation: Saturday May 7th