12-6-18 WOD

4 x 6 @ 70% of 1RM Back Squat THEN 18 Minute Alternating EMOM: Minute 1: 200m Row Minute 2: 7-10 Burpee Box Jumps (24/20) Minute 3: 3-5 Muscle Ups

12-5-18 WOD

Every :30 for 10 Minutes: 1 Snatch @ 75% of 1RM REST 2:00 10 Rounds for Time: 3 Power Snatch (135/95) 6 Strict Handstand Push Ups 24 Double Unders

11-30-18 WOD

Teams of Three 7min AMRAP 50 Bench Press (135/95) 50 Bench (155/105) AMRAP Bench Press (185/135) REST 4:00 7min AMRAP 50 Hang Squat Cleans (115/85) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) REST 4:00 7min AMRAP 50 Push Press (115/85) 50 Push Press (135/95) AMRAP Push Press (155/105)

11-29-18 WOD

27-21-18 Lateral Barbell Jumps (double reps) Parallette Heel Taps 15-12-9 Deadlifts (225/155 lb.) Rest 2 min. 18-21-27 Lateral Barbell Jumps (double reps) Parallette Heel Taps 9-12-15 Deadlifts (225/155 lb.)

Crossfit Edina