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