Monday, 9.18.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm
Warm up:
2 Rounds
-100m Run
-5 Push up
-10 Mountain Climbers
-:15 Second Plank
Mobility:
Hips
Overhead
Front Rack
Strength:
4 Minute EMOM
-2 Hang Snatch + 2 OHS @ 70%
Rest 1 minute
3 Minute EMOM
-2 Hang Snatch + 1 OHS @75%
Rest 1 Minute
2 Minute EMOM
-2 Hang Snatch @ 80%
WOD:
10 Minute AMRAP
-10 Shoulder to Overhead (75/55)
-8 Chest to Bar Pull up
-6 Bar facing Burpees over the Bar
Accessory:
Bottoms up KB Press
-3×5 Each arm
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