CrossFit

Warm Up

Position 1 Snatch
3 Rounds
3 P1 Snatch Pull
3 P1 Snatch High Pull
3 P1 Muscle Snatch
3 Snatch Land (Bar overhead, to Power Position)
3 P1 Power Snatch
Then practice
From P1 to Hang and Back Again
Hang Snatch High Pull
Hang Power Snatch

 

Strength

EMOM 3 min
3 Hang Power Snatch (50-60%)
1 min to reset bar
EMOM 3 min
3 Hang Power Snatch (55-65%)
1 min to reset bar
EMOM 3 min
3 Hang Power Snatch (60-70%)

 

WOD

AMRAP 14 min
30 Double Unders
20 Weighted Situps (35/25)
10 Power Snatch (95/65)
Work from cleared position

INT: 75/55

BEG: Scale as needed

Still Working Double Unders? Alternate rounds: 1st Round 50 Singles, 2nd Round 10 D/U attempts, etc

Intensity

Warm Up

3 Rounds
40 Ft Bear Crawl
10 Walking Lunges
10 Good mornings (PVC or light bar)
5 HSPU (or Scaled HSPU as appropriate)

 

WOD 1

12 Min EMOM
4 KB Deadlift (32/24)
6 Russian KB Swings (32/24)
4 Jumping Lunges (total)

WOD 2

3 RFT
500 m Row
7 Handstand Pushups
20 Ball Slams (30/20)