Coach Ed getting his WOD on at CrossFit Great Neck, Long Island, NY.  Big thanks for their box letting Ed jump in for a free WOD.  If you are ever in their area, check them out.  Click on the pic to see their website.

Olympic Lifting:

2-Position Clean – Low Hang (below knee), then  Hang (above knee)
1.  3×1
Establish a 1RM of complex

then…

2.  1×1 @ 95% of 1RM, 1×1 @ 90% of 1RM

Post 1RM to Comments

Strength:

A.  Snatch Grip Push Press – 5×2  to establish 2RM
B. 5 x Max Effort Unbroken Ring Dips

Post highest unbroken Ring Dips set to Comments

*A and B work is done as supersets.  For example, perform a set of 2 Snatch Grip Push Press rest 60 seconds, then perform the Max Effort Unbroken Ring Dips, then rest 60 seconds.  Repeat until all sets are complete

WOD:

12:00 AMRAP of:

Row 40 Calories
30 Box Jump Overs (24/20)
20 Deadlifts (225/155)
10 Alternating Pistols

Post total rounds/reps to Comments