Brandon, Misty, Laura, Kiff, and Scott working through Saturday's Raider WOD.

Brandon, Misty, Laura, Kiff, and Scott working through Saturday’s Raider WOD.

CrossFit
Back Squat – 5r x 5s
Increase 3-5% from last week

AMRAP 8min:
3 Power Cleans 185lb/115lb
3 Burpees Over the Bar
3 Box Jumps 30/24

Supplemental
3 rds of:
Row 500m, rest 2min
Run 400m, rest 2 min

Wilmington Weightlifting Club

(A)
Snatch – heavy single
Then off that number… [90%x1, 95%x1, 100% x 1] x 3
Clean & Jerk – heavy single
Then off that number… [90%x1, 95%x1, 100% x 1] x 3
Clean Pull – 105% (of clean) x 2 x 5
Front Squat – heavy single
Then off that number… [90%x1, 95%x1, 100% x 1] x 3

(B)
Trap 3 Raise: 10-12 x 4
SLDL: 8-10 x 4
Reverse Hyper: 25 x 4

(C)
5 rounds…
Prowler Push
10 Push ups
Rest 1 minute