CrossFit

Warm Up

1 min Anchored T-Spine Mobilization
1 min Oly Wall Squat
Then 3 rounds with a light bar or PVC
10 Good Mornings
10 Low Bar Back Squats
10 Sotts Press
10 Steps Overhead Walking Lunge

 

Strength WOD

Overhead Squat
5-5-5-5
Work up to 5RM

 

WOD

6 Rounds for time
5 Hang Power Snatch (135/95)
20 Squats
150 m Run
17 min Cutoff

Position 1 does the Pos 1 Power Snatch

 

ADV: 115/75

INT: 95/65

BEG: 75/55

NOV: 55/35

Intensity

Warm Up

400 M Run
Then
3 Rounds
10 Hollow Rocks
10 Supermans
7 Russian KB Swings
5 Burpees
3 Pullups
WOD 1

AMRAP 8 Min
7 Cal Row
7 Burpee Pullups
14 V-Ups

 

WOD 2

AMRAP 8 Min
75 M Sprint
10 Hand To Hand KB Swings (24/16)
10 KB Snatches (24/16)

 

WOD 3

AMRAP 8 Min
20 Double Unders
10 Wallballs (20/14)
20 Russian Twists (20/14)

No Doubles? Do 70 Singles today