CrossFit

Warm Up

Olympic Warm Up – Snatch

 

Strength WOD

Split Jerk Balance
7 min working on form – Go AHAP and get under the bar into a long, low split
3×10 sets of DB Front Raises, Lateral Raises, Rear Delt Flys
AHAP

Then 5 min to warm up snatch to 65% 1RM

 

WOD

EMOM 12 min
1 Snatch
5 Strict Pullups

Start at 65% of your Snatch 1RM and add weight each round

Once you miss, go down to the last successful weight and stay there

Work from your cleared position… Pos 1 does P1 Power Snatch

 

Cash Out
1/2 Tabata for total reps
DB Hammer Curls (30/20) (Alternate arms)

Intensity

Warm Up

400 M Run
Then 2 Rounds
Banded Monster Walks (Ten steps each side)
10 Banded Hip Bridges
5 Pushups
10 DU or attempts

 

WOD 1

10 Min AMRAP
10 KB Deadlifts (32/24)
40 Double Unders
5 Clapping Pushups

No DU? Today’s sub is 80 Singles

 

WOD 2

For Time

800 M Run
50 Wallballs (20/14)
50 Russian KB Swings (32/24)
50 DB Hang Cleans (30/20)
50 Abmat Situps
800 m Run