8.18 CrossFit Love

 In WOD

Clair Bear Love

Pre-Session Weightlifting 

Hang Snatch *above knee
2 x 3 @ 65%
1 x 3 @ 70%, 75%
2 x 3 @ 80%

Hang Clean & Jerk * above knee
2 x 3 @ 65%
1 x 3 @ 70%, 75%
2 x 3 @ 80%

Pre-Session Gymnastics

Muscle Up Complex, 5 Rounds, 2:00 Rest BTWN *unless simple
(1 Strict Muscle Up + 2 Strict Ring Dips + 1 Muscle Up Negative + 1 Strict Muscle Up) Click here to see the video
Bar Complex, 4 Rounds: (2 Pull Over + 3 Kipping Pull Ups + 4 Bar Muscle Ups) Click here to see the video
Single Arm DB Sotts Press; 3×6 R then L
Handstand Hold + Straddle Press Negative; 3 x 0:20+1

W.O.D. 

Pause Press
4 x 4 @ increasing loads @ 3211 (pause is overhead only)
Press
3 x 10 @ increasing loads @ max speed

8:00 EMOM
Min 1: :30 ME of Wall Balls @ 20; :30 Rest
Min 2: :30 ME Russian Swings @ Heavy; :30 Rest
– – Rest 2:00 – –
For time:
20 Burpees
800m Run
20 Burpees
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