Strength: Power snatch 2×3@70% 2×3@75% 4×2@80% *focus on the pull. WOD 15 min amrap 5 snatch 115/75 200 m run

Strength: Back squat 5@65% 5@75% 5@85% WOD: 400 m run 50 du’s 40 mountain climbers 30 jumping lunges 20 pull-ups 30 jumping lunges 40 mountain climbers 50 du’s 400 m run

CROSSFIT’S MEMORIAL WOD: “Hotshots 19″ Six rounds for time of: 30 Squats 19 Power cleans 135/95 7 Strict Pull-ups Run 400 meters **this can be a partner WOD or you can do it individually” IN MEMORY OF: Jesse Steed, 36 Wade...

Strength: 20 min to find 1RM front squat WOD: “Fran”

Strength: Back Squat 6 sets of 5 at 60% of 1RM **On the final set do as many reps as possible** WOD: “Helen”

WOD: 100 hang cleans 75/55 100 kb swings 53/35 100 mountain climbers (L,R=1) 100 overhead squats 75/55 One partner works at a time. Every 5 min both partners stop working and run a 200 sprint together.