WOD “Crossfit Games Triple G Chipper” 100 Pull Ups 80 Ghd Situps 60 Pistols (Alt) 40 cal row 20 kettlebell push press (53/35 each arm)
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Strength Squat (15 Min Cap) * Use 90% of true 1RM and then % below 3×70% 3×80% 3×85% 3×90% EMOM 12 3 Reps @70% WOD For Time 15-10-5-10-15 Squat Snatch…..
WOD For Reps Tabata pull ups Tabata push ups Tabata sit ups Tabata air squats
Strength Bench (15 Min Cap) * Use 90% of true 1RM and then % below 3×70% 3×80% 3×85% 3×90% EMOM 12 3 Reps @70% WOD 2 Rounds 30 Cals Assault…..
WOD (8:30am) Strength/Skill work (Skill and light weights for those needing practice on these technical lifts) OH Squat 3×5 Snatch Balance 3×3 Hang Squat Snatch 3×1 WOD “Fran” 21-15-9 Thrusters…..
Strength Deadlift (20 Min Cap) * Use 90% of true 1RM and then % below 4×60% 4×70% 4×75% 4×85% EMOM 10 4 Reps @60% WOD 300m row — 30 sec rest…..
Strength Back Squats (20 Min Cap) * Use 90% of true 1RM and then % below 4×60% 4×70% 4×75% 4×85% EMOM 10 4 Reps @60% WOD 7 x 100m Sprints…..
WOD For Time 400M Tire drag (45/25) 20 T2B 40 DB snatches (50/35) 20 Power Cleans (155/ 115) 40 DB snatches (50/35) 20 T2B 400M Tire drag (45/25)
