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1/22 WOD

Power Clean + Power Jerk


EMOM 12 Minutes


1) 1+1 @ 75% 1-Rep Max


2) 1+1 @ 80%


3) 1+1 @ 85%



Then



Bamboo Strict Press


4x6 @ Moderate to heavy weight



Then



EMOM 5 Minutes


200/180 - Meter Row


+


EMOM 5 Minutes


5 Sandbag - Slam Ball Cleans (Heavy)

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3/1 WOD

OPEN WORKOUT 24.1 https://games.crossfit.com/open/overview

2/29 WOD

Low Hang Pause Power Clean + Squat Clean 5x(2+1) Then Front Squat 2x5 @ 75% 1x5 @ 77% 1x5 @ 80% 1x5 @ 82% For Time 500 Meter Row 40 Burpees 500 Meter Row

2/28 WOD

1000 Meter Row -rest 1 minute- 5 x 150 Meter Row Sprint, :20s rest -rest 3 minutes- 750 Meter Row -rest 1 minute- 5 x 150 Meter Row Sprint, :20s rest Then 4 Rounds- Rest as needed 15/15 Side Plank Hip

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