February 13, 2018

CrossFit

Warmup:
Overhead / Wrist Mobilty
3-4-5 PA Snatch Warmup (Build)
20 Double Unders / Practice
Then
3-position Snatch x 3 (Build)

Strength:
Snatch
All Levels: 8min EMOM
2 reps
*Add weight 01/23/2018*

WOD:
“Open 11.2/14.1”
10 min AMRAP
30 Double Unders
15 Power Snatch (75/55)

BodyFit: 195

Warm Up:
Ankle Circuit
3rds
25 Double Unders /Practice
10 KBS – American – (Build)
10/10 Bottoms Up KB Press
15 Air Squats

WOD:
10-20-30
Wall Balls (20/14)
DB Snatch (50/35)
KBS – Russian (AHAP)
*30 Double Unders after each round

Rest 5min

30-20-10
Wall Balls
DB Snatch
KBS – Russian
*30 Double Unders after each round