CrossFit

Warm Up

4 Rounds with PVC
5 Pass Throughs
5 Overhead Squats
5 Sotts Press
5 OH Walking Lunges
Then with an empty bar
3 x 2 German Snatches

 

Strength

Snatch + O.H. Squat
(3 x 75%) x 5

Work from Cleared position
P1 does Power Snatch

 

WOD

Tabata Style, for total reps
Bottom-to-Bottom Squats
Ring Rows with rest in Hollow Body Hold
Pushups with rest in High Plank

Class has 3 minutes to complete a 400 m run in between each Tabata station

Intensity

Warm Up

500 M Row or 400 M Run
THEN 2 Rounds
10 Lunges
10 Squats
10 Russian Twists
10 Bird Dogs

 

WOD 1

4 Rounds, 3 min each
10 Ball Slams (30/20)
250 M Row or 150 Run
Max Jumping squats
Rest 1 Min between rounds

Score is total Jumping Squats

 

WOD 2

For Time
25 Burpees
12-9-6-3 reps of
DB Thrusters (30/20_
Strict Pullups
THEN 25 Burpees