9.6 CrossFit Love

 In WOD

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Pre-Session Weightlifting 

In 12:00 build up to:
3 Hang Power Cleans @ Heavy

Power Jerk * 3 second pause in catch
1 x 4 @ 65%, 70%
3 x 2 @ 75%
1 x 2 @ 80%

W.O.D.

Jump to an L-Sit Hold 3 x Max *on rings
Ring Dip Negative & Hold: 10 x 3 second descent then :10 hold
Push-ups 5 x 15; Rest as needed in between sets to go UB
Handstand Holds 5:00 EMOM @ 30 – :45 holds

10 Rounds, for time:
10 Power Cleans @ 165 / 100
20 Russian KBS

Endurance Accessory Work 

Run
6 x 400M
Rest 1:1 *goal is pacing, each run within :10 seconds of each other

 

We are now an Official ROMWOD Affiliate! Stay tuned for weekly ROMWOD Schedule. Starts next week!

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