January 16, 2020

CrossFit

Warm Up:
Glute/Low back/Shoulder Prep
3 rds (10:00 cap)
10 Banded Hollow/Bent Hollow Pulldowns
10 T2B Progression
5 Snatch Grip Shrugs
1 From Knee Snatch Complex (Build)

Strength: Hang Snatch
5 x 5 (Build)

WOD:
Every 2min x 6
8 T2B
8 Hang Snatch @ 75%
8/6 Cals AB

QuickFit

Warm Up:
2 rds – 5:00 cap
:30 AB
5/5 DB Snatch (build to working weight)
5/5 Alternating V-ups

WOD:
40-30-20-10
Cals AB
DB Snatch
Situps

Barbell
Squat Stance Deadlift – Heavy 3
Sled Pull 4x10m (Straight)
Rack Run DB Row – 4xMR (3 Descending Weights)
DB Lat Flys – 5×10 (Straight and Light)
Shoulder Taps – Accumulate 200