CrossFit 13 Stars

WOD – 07/31/19

SKILL
3×3 barbell complex

We just finished the 1RM of our hang power clean, press, and push press, and we are going to be testing and re-testing our 1RM push jerk in the next strength cycle, so this complex aims to provide some continuity and transfer of skills from one cycle to the next.

The complex (from the rig) is going to be a hang power clean > press > push press > push jerk.

Aim to increase the weight with each set of 3 with the weight not to exceed 75% of 1RM press.

WOD
20 back rack lunges (135/95)
20 goblet squats (53/35)
20 box jumps (30/24)
10 back rack lunges (135/95)
10 goblet squats (53/35)
20 box jumps (30/24)
5 back rack lunges (135/95)
5 goblet squats (53/35)
20 box jumps (30/24)

FIT360
20min AMRAP
4 ring dips
6 plate push-ups (2-for-1)
8 kb swings (70/53)