Complexes
Manny with the bar in rack position
ARTICLES
+ Dwayne Johnson Does MURPH With John Krasinski– BarBend
CrossFit WOD for Wednesday 5/30
snatch deadlift + hang snatch + overhead squat
2-2-1-1-1-1-1
clean deadlift + hang clean + jerk
2-2-1-1-1-1-1
Post heaviest load for each complex to whiteboard!
Olympic Weightlifting WOD – Week 1/3, Day 2/3
below-the-knee hang snatch + snatch 75 / 1 (3)
pause-at-knee snatch pull 100 / 2 (3)
back squat 75 / 5 (3)
knee jumps 3×7-10
single leg hip ext 3×10/side
kettlebell z-press 3×10″
Powerlifting WOD – Week 1/3, Day 2/3
4×10 mb throws
bench 60% / 5 (10)
back ext 3×12
front raise 3×12
bent-over row 3×12
dips 4×10+
Kettlebell WOD
10-to-1 reps:
renegade row
strict sit up
deadlift
then
Simple & Sinister