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Blog Wednesday,10.12.2016

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Wednesday,10.12.2016

  • by rbwrv
  • October 12, 2016

Wednesday, 10.12.2016

CrossFit Classes: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

Weightlifting 6:30pm

Warm up:

2 Rounds with Barbell

-5 Good Mornings

-5 Back Squats

-5 Strict Press

then

2 Rounds with Barbell

-5 Snatch Hi Pull

-5 Hang Power Snatch

-5 Overhead Squat

Posterior/Front Rack/Overhead/Hip Mobility

WOD:

30Min AMRAP

-5 Deadlift (135/95)       SX1 (95/65) SX2(65/45)

-4 Clean and Jerk (Squat)

-3 Snatch (Squat)

-2 Muscle up (Ring or Bar)    SX (6 Ring Dips)

-400m Run

Scale accordingly. Intent it to squat on C&J and Snatch, so scale for OHS/Snatch capability

Accessory:

Foam Roll/Mobilize

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