August 27, 2019

CrossFit

Warm Up:
Overhead / Wrist Mobility
PA Snatch Warmup x 2
4 Broad Jumps x 2
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5 Snatch Pullunders x 2
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3 position Snatch + OHS (Build)

Strength: Snatch
Level 1: Technique
Level 2: Find a Heavy 1 Rep
*Heavy for today, but go get a PR if it feels good!

WOD: “Zee Germans”
10 Minute EMOM
3 Hang Snatches @80%
3 Power Snatches

BodyFit

Warm Up:
Ankle Circuit
8min WAMRAP
:40 Plank w/ pushup
8 Ring Rows
10 KBS – Build to working weight
Double Unders / Practice

WOD:
0 – 20min
50-40-30-20-10 – KBS – American
25-20-15-10-5 – Pushups
100-80-60-40-20 – Double Unders (3:1)
Then
10min AMRAP
2,4,6,… Renegade Rows
100m Run

Barbell Only

Incline Barbell Press 5 x 5 (Straight)

Deficit Pushups 5 x Max Reps (2 plates)

Seat DB Incline Press 3 x 20 (Build)

Optional Finisher: Hammer Curls – 20-15-10-10-10 (Build)