CrossFit

Warm Up

Olympic Warm Up – Snatch

 

Skill/Strength WOD

17 min Skill Work
On Position 1? Do the following
Overhead Squat 5-5-5 (approx 70% of current 5RM)
Then Pos. 1 Power Snatch to heavy single

On Position 2 or 3? Do the following
Snatch Balance 3-3-3 (65% of Snatch 1RM)
Then Snatch to heavy Single

 

WOD

4 Rounds for time, with a 12 minute cutoff:
15 Russian KB Swings (32/24kg)
10 Overhead Squat (115/75)
5 Burpee Pullups
On the bands? Do 5 Burpees & 5 Strict Pullups per round

ADV: 95/65

INT: 75/55

BEG: 55/35 or as needed to achieve full ROM

 

Intensity

Warm Up

3 rounds
20 Single Unders
10 Double Unders (or attempts)
10 Medicine Ball Cleans
10 sec Active Shoulder Hang

 

WOD 1

Teams of 2
60 Cal Row Buy-in (split)
-Then-
3 Rounds
60 Wallballs
60 Toes to Bar
60 Double Unders
60 DB Front Squats (30/20)
60 DB Hang Cleans
(Determine a rep scheme that will complete this in quickest time. One partner works, one partner rests.)

No Doubles? Do attempts! No singles today