Weightlifting – Page 9

May 13, 2019 WOD

CrossFit Triple Total Back squat, 3 rep Shoulder press, 3 rep Deadlift, 3 rep

Partner WOD 80 Wall Balls 20/14 10’/9′ targets 70 Weighted Step-ups 50/35 (1db) 60 HSPU

5 rounds for time of: 9 deadlifts 5 squat cleans 3 thrusters Men: 135 lb. Women: 95 lb.

3 rounds for time of: 15 power snatches 15 thrusters 30 bar facing burpees Men: 95 lb. Women: 65 lb.

Snatch 5-3-3-1-1-1 reps Practice pistols/scales for 10 minutes.

Overhead squat 5-3-3-1-1-1 reps Practice HSPU negatives and handstand for 10 minutes.

For time: Run 400 meters 21 thrusters Run 800 meters 15 thrusters Run 400 meters 21 thrusters Men: 135 lb. Women: 95 lb.

Deadlift 5-3-3-1-1-1 reps Practice HSPU negatives and handstands for 20 minutes.

3 rounds for time: 17 Thrusters (95/65) 17 KB Swings (70/53) 17 C2B pull ups Practice front and back scales for 10 minutes.

Power clean 5-3-3-1-1-1 reps. Practice the L-sit for 10 minutes.