August 23, 2017

CrossFit

Warmup:
3rds
PA Snatch Warmup
10 True Pushups
Then
3position Snatch + 3 OHS (Build)

Strength:
Hang Squat Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
“Powerful”
5 Rounds
9 Power Cleans (135/95)
15 Hand Release Pushups
21 Air Squats
200 m Run

Hump Day Pump:

Weighted Good Mornings 4 x 4

Snatch Grip Press

5Rds
Max Rep Strict Pullups
15 Banded Pulldowns