5/9

E2motm for 20 minutes
Hang Snatch+full snatch

Partner WOD
Buy in: 30 forward rolls to standing
800 m overhead carry 135/95
-one person holding the bar at
a time.
13 min cap

5/8

Okay printouts for the diet challenge will be ready tomorrow evening. If you aren’t coming and need one email me at crossfitgold@gmx.com and let me know.

Skill:
10 min EMOM
Run 80 yards (all out sprints)
(40 yds down/40 yards back)

WOD
Partner: 15 min AMRAP

15 Sumo Deadlift 275/185
15 box jumps 24/20
30 see the light 45/25

5/6

Skill:
At bodyweight
:30 sec hang power cleans
1 min rest
:30 sec hang squat clean
1 min rest
:30 sec power cleans
1 min rest
:30 sec full cleans

WOD
Run 400 m
21 shoulder to overhead 135/95
9 burpees
Run 400 m
15 shoulder to overhead
15 burpees
Run 400 m
9 shoulder to overhead
21 burpees

5/3

Skill:
15 minutes
Work on a skill you suck at

WOD
4 rounds
40 double unders
20 deadlifts 135/95
15 eye level kb swings 70/50

5/2

Skill: ghd sit-up
4×8-15

Happy birthday Coach Daniel!

WOD
25 minute EMOM
40 seconds on/20 seconds off
1 wall walk
2 deficit hspu… 4″/2″ (45 plate/25 plate)
With remainder of the 40 seconds;
Max power snatches 135/95

Score is total number of snatches