10.1.22

Daily WOD

Sep 30

Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Snatch

5 min EMOM
5 Drop Snatches

4 min EMOM
3 Tall Cleans

4 min EMOM
2 Tall Cleans

Strength
5 Rounds E2M
1 Snatch Balance
Build to heavy single. Start with 2nd heaviest weight used on 8/13/2022.

3 Rounds E3M
1 Squat Snatch
Build to heavy single.

CrossFit
Metcon
4 Rounds E8M
15 Squat Cleans
15 SDHP
15 K2E
RX: 95/65
MRX: 65/45

JR Shortall

10.3.22