CrossFit

Snatch Warm Up

3 Rounds from your cleared start position

3 Pos. 1 Snatch Pulls

3 Muscle Snatch

3 Snatch Lands

3 Pos.1 Power Snatch

-Then-

2×3 @ 50%

2×1@60%

 

Strength WOD

In 15 Minutes, Work to a Heavy Single of:

Snatch Balance + Overhead Squat

On Pos 1? Work toward a 5RM of Overhead Squat

 

WOD

AMRAP in 14 Minutes

40 Double Unders

4 Snatches (135/95)

10 Lateral Burpees

Work From Cleared Position
Pos 1 does Pos 1 Power Snatch

Dub Sub: 15 Attempts followed by 80 singles

Rx+      155/115 and 5 Triple Unders or attempts + 30 Double Unders
ADV     115/75
INT      95/65
BEG     75/55

Intensity

Warm Up

3 Rounds
10 Calorie Row or 150 M Run
10 PVC Good Mornings
10 Jumping Squats
10 DB Press

 

WOD 1

8 Min AMRAP
10 Cal Row
10 Jumping Balls Slams 30/20
10 Alternating Plyo Pushups on ball (5 per side)

 

WOD 2

8 Min AMRAP
150 M Run
15 Wallballs 20/14
40 Jeaners (20/14)

 

WOD 3

8 Min AMRAP
40 Double Unders
20 Jumping Squats
20 KB Deadlifts 32/24

No Doubles? Today do 100 singles