October 24, 2019

CrossFit

Warm Up:
Run/Row/AB/DU
5x (with PVC)
4-Position Snatch Complex: Power position to snatch Mid thigh to snatch Knee to snatch Full snatch
3x (building each round)
5 Barbell Snatch Grip Shrugs
5 Barbell Snatch Lift Off
5 Barbell Snatch Pull

Strength: Power Snatch
Level 1: Technique
Level 2: Sets of 3-4 (build)

WOD:
For Time
10-8-6-4-2
G2OH (135/95)
50-40-30-20-10
Double Unders (3:1)

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 20 Air squats
2) 10-15 DB Z-Press (25# or less)
3) 10-15 DB Weighted Calf Raises (use same DB)

WOD:
50 Single Arm DB Squat
50 Double Unders / Lateral Hops
20/20 Single Arm DB C&P
50 Double Unders
15/15 DB Snatch
50 Double Unders
10/10 Single Arm DB Thrusters
50 Double Unders
10 Burpee Over DB

Barbell

Rack Pulls, build to heavy 5
Landmine Rotational Pull 5×6/6 build
Feet Elevated Ring Row 5×8
DB Shrugs 4×12 moderate
“21†DB hammer curl with gun walk