CrossFit

Warm Up

Couch Stretch – 1 min per leg
Banded Bully – 1 min per arm

2 rounds with empty bar (45/35)
5 Snatch Deadlifts
5 P1 Snatch Pulls
5 P1 Power Snatch
5 Overhead Squats

Then with approx 50% 1RM, 3 x 2reps German Snatch

 

WOD

“Amanda”

For Time
9-7-5
Muscle Up
Snatch (135/95)

Work from Cleared position
P1 does Power Snatch

No Muscle Up? Today’s Subs:
KIPPING option: 3 Chest-to-Bar Pullups & 3 Kipping Ring Dips per rep
STRICT option: 2 strict pullups & 2 ring dips per rep

 

ADV: 115/75

INT: 95/65

BEG: 75/55

NOV: Scale as needed

Intensity

Warm Up

400 M Run
THEN
3 Rounds
5 Kip to Weightless+Kipping Pullups
5 Burpees
10 Birddogs
WOD 1

10 Rounds for Time
5 Kipping Pullups
5 Jumping Balls Slams 30/20
20 Squats
150 m Run

No Kip? ODD rounds do 5 strict pullups. EVEN rounds do 5 Hollow to Arch hold transitions.

 

WOD 2

Tabata – For Quality
Single Leg V-Ups
V-Ups
Low Plank