WEDNESDAY

STRENGTH: (group on the clock)

amrap 5 min:

Clean complex:

1 clean + 1 hang power clean + 1 push jerk + 1 split jerk

10 min: work up to 80% 1 Rm of clean and jerk

CrossFit WOD:

“Isabel”

30 snatches 135#/95#

7 min time cap

Rest 3 min:

“Grace”

30 clean and jerks 135#/95#

7 min time cap

RX 115#/75

RX+ 135#/95

L1  20 reps ,75#/45#

EXTRA CREDIT:

Russian twists w medball (pick a weight)

L/R = 1

3 sets of 15

1 min plank hold in between sets