WOD
CF 4.6.18
Escapist CrossFit – CrossFit
Metcon
Metcon (No Measure)
EMOM 9
1-3: 7 strict press
4-6: 7 push press
7-9: 7 push jerk
increase weight.
last weight of each movement should be lighter than weight used on next work
Metcon (Weight)
Press work
2×5 Strict press
2×5 push press
2×5 push jerk
Increase weight every movement, focus on technique. Barbell should be heavy (last rep of each round should be hard to make)
Metcon (Time)
3 Rounds for time
15 Shoulder to OH (50/35)
10 Front squats
5 burpees over bar
TC: 9 min.
