WOD:

1) Bench Press: Establish a 1RM

Warm-up as needed, rest as needed, take as many sets as needed.

2) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90%

Warm-up as needed. Ret 90 seconds between sets. All reps full Squat. Doubles DO NOT need to be Touch and Go.

3) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90%

Warm-up as needed. Ret 90 seconds between sets. All reps full Squat and Split Jerk. Doubles DO NOT need to be Touch and Go.

4) 10 minute AMRAP:

3 Hang Power Cleans 205/135

5 Handstand Push-ups

7 Toes-to-bar

If HSPU’s are cake than do these Strict.

5) Airdyne: 15 x :30 ON/:30 OFF

Record Calories for each round.

6) Hollow Position: Accumulate 3 minutes

Record total time and attempts to complete.

For results post detailed weights, reps, times, etc. for all work completed.

Post Results/Thoughts To Comments

Congratulations to all of our Athletes that competed at CrossFit Milford this weekend, we couldn’t be prouder.