httpv://www.youtube.com/watch?v=p2ZPPgSSdJI

CrossFit
5 rounds of:
5 Bench Press
10 Bent Over Rows
rest 2:30 b/w rds

then:

3 rounds of:
20 Double Unders
10 Burpees

Supplemental
Row 250 meters x 5
rest 2 minutes b/w

 

Wilmington Weightlifting Club:

(A)
Snatch – [65% x 2, 70% x 2, 80% x 2, 85% x 1, 90% x 1] x 3
Clean & Jerk – [65% x 2, 70% x 2 + 1, 80% x 2 + 1, 85% x 2 + 1, 90% x 1] x 3
Snatch Pull – 105% x 3 x 4
Back Squat – 65% x 2, 75% x 2, 80% x 2, 85% x 2, 90% x 2

(B)
Weighted Chin ups: 8-10 x 4
Barbell Side Step Ups: 10-12 x 4
Seated Row: 8-10 x 4

(C)
5 rounds…
1 box jump 36” minimum
5 Dead Hang Chin ups
Row 250m