May 21, 2019

CrossFit:

Warm Up:
Overhead/Rack Mobility
3rds
PA Snatch Warmup (3-4-5)
10-8-6 High Hang – Hang – Floor (Build)
5 High Box Jumps

Strength: Snatch
Level 1: Technique
Level 2: Work to Heavy 2

WOD:
For Time
15 Snatch (95/65)
30 Clean and Jerk
45 Power Clean
60 Lateral Hops (30/30)

BodyFit: 323

Warm Up:
400m Jog
6min WAMRAP
10 Scap Progression
10 KBS – American (Build to working weight)

WOD: Inspired by Icon Athlete
Every 5min x 5
1rd of “Helen”
400m Run
21 KBS – American (53/35)
12 Pullups

Optional Finisher:
Accumlate 25/25 Floor Wipers and 2:00 Side Pillar (Each Side)