August 8, 2019

CrossFit

Warm Up:
Overhead/Wrist Prep
PA Snatch Warmup x 2
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3-2-1 3-position Snatch (Build)

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

WOD: “I’m fast. I’m very fast.”
1 minute on. 1 minute off.
60 Ground to Overhead (95/65, 115/85, 135/95, 155/115)
*Add weight each new minute of work

BodyFit 343

Warm Up:
Hip Mobility
10min WAMRAP
5/5 ML Stretch
10 Kips / Kipping Practice
5 High Box Jumps
20 Double Unders/Practice

WOD:
21 – 15 – 9
DB Snatch
Cal Row
Rest 4min
9 – 15 – 21
Box Jumps (24/20)
Pull-ups
Rest 4min
21 – 15 – 9
DB Thrusters
42 – 30 – 18
Double Under/Lateral Hops