sealfit flyer

sat wod
Saturday’s 9am Class working through a heavy team sled drag.

CrossFit:
Bench Press Work up to a heavy double
then 5 Reps X 5 Sets at 80%

Then:
AMRAP 8min:
7 Push Press 135/95
7 Pull-ups
7 Hand Release Push-Ups
7 TTB

Wilmington Weightlifting Club:

(A)
Snatch + Overhead Squat – [60% x 1, 65% x 1, 70% x 1, 75% x 1] x 2
Clean and Jerk – [60% x 1, 65% x 1, 70% x 1, 75% x 1] x 2
Clean Pull – 105% (of clean) x 2 x 5
Front Squat – 65% x 2, 75% x 2, 85% x 2, 90% x 2

(B)
Romanian Deadlift: 6-8 x 4
Y-Raise: 10-12 x 4
Leg Press: 8-10 x 4

(C)
For completion…
60 GHD Sit ups
60 GHD Back Extensions