Friday, 1.6.2017
CrossFit Classes: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm
Warm up:
2 minute Jump Rope Practice
-10 PVC Pass Thru
-Barbell Warm up
Mobility:
Front Rack
Overhead
Hips
Strength:
A) Thrusters
-5×5 Working to heavy 5
B) Strict Pull ups
-5xME
WOD:
OPEN 13.1
17min AMRAP
-40 Burpees
-30 Snatch (75/45) SX(45/35)
-30 Burpees
-30 Snatch (135/75) SX(75/55)
-20 Burpees
-30 Snatch (165/100) SX(100/75)
-10 Burpees
-AMRAP Snatch (210/120) SX (120/90)
Snatches can be power or full squat.
Accessory:
Hollow Holds
-3×30 Second holds
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