WOD

CrossFit Quarterfinals Test 5 For Time  (cap 7 minutes) 9-6-3 Snatch 185, 135 Burpee Box Jump Overs  30 inch

1) EMOM 10 @ 70% of 1RM snatch Power Snatch + Hang Snatch 2) Overhead Squat. 2 second pause at bottom. 5×5 at 50-60% max... Read More

AMRAP 20 20 DB Hang Power Clean and Jerks (10 each arm) 200m Run 30 DB Deadlifts (15 each arm) 200m Run 20 DB Front... Read More

For Time 3 Rounds 18 Pull Ups 12 Burpees Then 800m Run

EMOM 20 Alternating sets odd minutes: Power Clean + 4 Front Squats even minutes: 30 seconds of Barbell Roll outs

For Time 40-30-20-10 Bike or Row (+10) calories Deadlifts 225, 155 V Sit Ups

5 Rounds for Time 12 Hang Power Cleans 135, 95 10 Box Jumps 24, 20 12 Push Jerks 135, 95 10 Box Jumps

1) Strict Press 10-10-8-8-8 2) ‘Freddy Krueger’ For Time 21-15-9 Kettlebell Swings 70, 53 burpees

Pick one: 2 Mile Run Or AMRAP 20 Bike  

Every 90 seconds for 10 sets 2 Power Cleans + 3 Jerks + 2 Front Squats