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
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