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Yankee CrossFit

 

Hero WOD

Eva

5 Rounds for Time 
Run 800 meters
30 Kettlebell swing – 70# / 53#
30 Pull-ups (sub Jumping Pull-ups) 

***Suggested scale for anyone with less than 20 UB pull-ups is 15 Pull-ups/ round

 

Weightlifting Class 

1. Snatch (w/ pause above knee) + Snatch (1+1) – drop and reset b/w reps

65% X 2 sets, 70% X 2 set, 75% X 2 sets, 80%+ X 3 sets – build last 2 sets if you want

2. Power Clean + Push Jerk (1+1) – Every 2 mins X 6 sets – work 60-80%.