CrossFit

Warm Up

W/ PVC
2 rounds of 5 each
Pass Throughs
Snatch Grip Press (BTN)
Overhead Squat

With a KB
2 rounds of 5 each
KB Deadlift
KB SDLHP
KB Snath per arm

 

Strength

Overhead Squat
3-3-3-3-3

Still working on getting cleared for Form / ROM? Do 5-5-5-5-5

 

WOD

AMRAP 7 Min
18 KB SDLHP (32/24)
12 DB Strict Press (50/35)
6 Pos. 1 Power Snatch (135/95)
Rest to recovery then
Time Trial: 1,000 m Row

Intensity

Warm Up

3 Rounds
10 Cal Row
10 Good Mornings
7 Taters
5 Pushups

 

WOD

For Time

30-20-10 reps of
Cal Row
Ring Rows

rest 2 min

30-20-10 reps of
Wallballs (20/14)
Russian KB Swings (24/16)

 

Cashout
5×3 75m Farmers Carry
(3 lengths of the gym each set)
AHAP