7.1.14

strength-speed-hang-clean

CrossFit FMS WOD:

1.)  Warmp-up

2 min Airdyne

banded hamstring

2×1:30

3 minute AMRAP

  • 3 burpees
  • 6 pass throughs
  • 9 good mornings

WOD: 

Deadlift 3×5   @60-75% of 1RM

add 5lbs to last week

then

12 EMOM

  • 3 Hang cleans 95/135
  • 3 Shoulder to Overhead 95/135

 

 

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