CrossFit WOD 10/11/16

Strength:

EMOM for 10 min
3 position clean (squat)
-from floor
-from knee (mig hang)
-from high thigh (high hang)

*Keep the weight light and focus on speed under the bar and weight in heels

WOD:
EMOM for 5 minutes

3 Power Cleans then remainder of the minute AMRAP push-ups (score=total PU)
(135/105)(95/75)(75/55)

Rest 2 min

EMOM for 5 minutes
2 Power Cleans then remainder of the minute AMRAP air squats (score=total AS)
(155/115)(115/85)(95/65)

Rest 2 min 

EMOM for 5 minutes 
1 Power Clean then remainder of the minute AMRAP burpees (score=total Burpees)
(185/125)(135/95)(105/75)

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