Tuesday, 6.13.2017

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

Open Gym: 8:00am-9:00am

Warm up:

2 Min Jump Rope Practice

3 Rounds

-5 barbell good mornings

-5 hang power snatch

-5 overhead squat

Mobility:

Overhead

Hips

Posterior Chain

Strength:

1 Power Snatch + 2 Overhead Squats + 1 Snatch

work to heavy/max complex in 5/6 sets

WOD:

400m Run

-21 Thrusters (95/65)

-21 Bar Facing Burpees

300m Run

-15 Thrusters (95/65)

-15 Bar Facing Burpees

200m Run

-9 Thrusters (95/65)

-9 Bar Facing Burpees

Accessory:

Single Leg KB Deadlift

-3×5 each side