This weeks wods

The training will appear a tad different. it's now the season to prep people for the Crossfit games "open". More conditioning & skill. The order of things may also be different on different days.
Monday
4x5 front squats
Push press
Thrusters
5rft
200m run, 40 du's, 10 kbs 70/53

Tuesday
21, 15, 9
Deadlifts 225/185
400m run (12min cap)
Remainder of time work on
-Heavy power clean
-heavy clean (full)
Back to back touch and go.
Wednesday
Power snatch 4x1 then
Full snatch 3x2
For time
30 oh squats 115/75
15 pull ups (chest to bar)
15 dips
20 front squats
10 pull ups
10 dips
10 thrusters
5 pull ups
5 dips
Thursday
Suzie's bday wod!
Amrap 5
21/19 cal row
6 power cleans 155/105
2min rest/prep time
Then amrap 5 of
21 double unders
10 front racked lunges 115/75
Emom 7
40 sec of suicides
20 sec rest
Rest 3 min
Repeat
Friday
Emom 10
1power clean
1push jerk
1clean
1 split jerk
"Barbell cycling complex" 14 min cap.
5 sets of
12 deadlifts
9hang power cleans
6 push jerks
5rft
14 wall balls
14 burpees