October 4, 2017

CrossFit:

Warmup:
Shoulder/Wrist Mobility
PA Snatch Warmup x 3
3 position Squat Snatch x 3 (Build)
3 Halting Snatch x 3 (Build)

Strength:
Snatch
Level 1: Technique – 2 rep
Level 2: 4 x 2 (Build)
*09/21/2017

WOD:
“X3”
4 Rounds
12 G2OH (95/65)
12 Dips
12 Ball Slams

BodyFit: 145

Chubbs/Squat Prep
8min WAMRAP
20 Double Unders/Practice
15 Air Squats
15 KBS – American

WOD:
5,10,15,20,25,20,15,10,5
Ball Slams
Ball Squats
*20 Double Unders (2:1) between each round*

Hump Day Pump

DB Bulgarian Split Squat 4 x 8/8

Pendlay Rows 4 x 8

3rds
3/3 Turkish Getups
10 DB Flies
10 DB Front Raise