wodify-daily
02/28/2020

TriPark Strength – CrossFit

OPEN GYM – WOD

Clean

Build to heavy 3-Rep Squat Clean

*Does not have to be touch and go, but only a reset between reps – no resting.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat Cleans

OPEN GYM – PURE STRENGTH

Build to a Heavy 1-Rep Squat Clean

THEN

(:20s/:10s) x 8:

AbMat Sit-Ups

Hollow Rocks

OPEN GYM – PURE ENDURANCE

Metcon (3 Rounds for reps)

Part #1 – In a 10:00 Window:

Run 1 Mile

Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 7:00 Window:

Run 800 Meters

Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 4:00 Window:

Run 400 Meters

Time Remaining, Max Thrusters (95/65)

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