07.20.2020 Benchmark WOD

Warm Up https://www.instagram.com/p/CCWWfP6FvfA/
2 rounds
100m run
With a single dumbbell: 2 DB bent over rows + 2 DB snatch + 2 DB OHS each side
100m run
With dual dumbells: 4 alternating DB rows + 2 dual DB cleans + 4 alternating DB press



Strength
primer - 3 sets
2 muscle cleans
2 tall cleans
1 push jerk
1 split jerk
starting at 30% load and build to no more than 55%

then..
5 sets every 2:00 starting at 60% and building to no more than 79%

1 power clean +1 squat clean +1 jerk


WOD
benchmark workout from CrossFit Invictus
"Power Move"
For Time
24 power cleans 115/75 75/55
12 devils press 50/35 35/20
18 power cleans
9 devils press
12 power cleans
6 devils press