“Diane Does Death Race”
Buy In: Light Diane
21-15-9
Deadlifts 135/95
HSPU
-Rest 2 mins-
“Death Race”
5 Rounds:
10 Cals Ass Bike
10 Burpees
-Rest 2 mins-
Buy Out: Light Diane
21-15-9
Deadlifts 135/95
HSPU
Snatch Complex:
1 Squat Snatch+1 Hang Snatch+1 OH Squat
3 Rounds:
30 OAA DB Hang Snatch 50/35
20 Goblet Squats 50/35
10 Pull Ups
from CrossFit Wig Wag http://bit.ly/2Z2umVG
via IFTTT
Begin with 5 sets of 2 Pause Push Jerk. 1 second pause in the dip. 1 second pause in the catch.
This is technique work, not meant to be heavy.
Then continue to the 5×1. This is meant to be heavy.
Follow the same instructions as the Push Jerk. 5 sets of 2 with a pause in the dip and catch.
Then continue to 5×1.
8 Min Ladder:
10 DUs
1 SOH 185/125
DUs increase by 10.
SOH increase by 1.
CrossFit Wig Wag 