August 23, 2018

CrossFit: 

Warm Up:
Parnter Mobility
PVC Positions
BB Complex – 3-position Snatch +3 OHS (Build)

Strength: Squat Snatch
All Levels: Technique
*Sets of 3 building in weight*

WOD: “Nancy”
5rds
400m Run
15 OHS (95/65)
*Compare to 4.5.17*

BodyFit: 248

Warm Up:
Squat Prep
3rds
10/10 Bottoms Up KB Press
8/8 Getup Situp
10 Plate Touches
10 Goblet Squat (Build)

WOD: “Hot Rod” – Coutrest of CFNE
24-20-16-12
Calorie AB
Alternating DB Snatch (50/35)
Calorie AB
DB Goblet Squat (50/35)