Wednesday 6-22-16 WOD

Wednesday 6-22-16 WOD

CrossFit:
A.
15 Min Build
Hang Clean + Squat Clean +Jerk

Athletes can pull anywhere from the hang position for the first movement then without putting the bar down should pull from the ground finishing with a power or squat clean then finish with a jerk.

B.
EMOM 8
1 C&J from the ground at the above weight achieved in part a

C.
3 RFT @ 2x 30/50# Kettlebells
20 KB Snatch (10/arm)
15 T2B
10 KB Clean & F.S.

Run 200m

Fitness:
A:
15 Min Circuit
Three rounds of the circuit
Doubler Bell Clean + Front Squat + S2OH

B.
EMOM 8
6 Double Bell C&J @ 30/50#

C.
3 RFT @ 2x 20/40# Kettlebells
20 KB Snatch (10/arm)
15 T2B
10 KB Clean & F.S.