CrossFit Helena

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Skill:  Deadlift, 5 reps each at 65, 75, and 85 % 1RM

Skill:  Review movements for bar complex

WOD:  Bar complex + Burpees

Rx:75#/115#

Each time thru the entire complex = one rep

Complete 5 “reps” bar complex + 5 Burpees x 5 rounds, for time.

Skill #2:  Before you leave, 30 ab wheel

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Skill:  3x 10 ring pushups and 10 barbell row

WOD:  10 rounds, 10 reps each

jumping lunges

situps

thrusters ((35#/45#)

pullups

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Skill:  Snatch practice, 5-5-5-5

WOD:  5 rounds for time

20 squats

15 SDHP (55#/75#)

20 lunge steps w/ weight overhead (15#/25#)

15 situps

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