July 3, 2018

CrossFit: 

Warm Up:
PVC Positons
PA Snatch Warmup x 3 (3-4-5)
25 Double Unders / Practice
Overhead Mobility

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

WOD:
“Chunk”
30 Clean and Jerk (135/95)
60 KBS – American (53/35)
90 Double Unders (3:1)

BodyFit: 233

Warm Up:
5min Double Under Practice
3rds
10 Kips / Kipping Practice
10 KBS (Build to heavy)
5 Strict No Jump Burpees

WOD:
3rds
250m Row / 15 Cal AB
15 KBS – American (AHAP)
Rest 4min
3rds
400m Run
30 Double Unders (3:1)
15 T2B
Rest 4min
250m Row / 15 Cal AB
10 Buprees