Tuesday, 11.7.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm
Warm up:
500m Row
2 Rounds
10 Banded Good Mornings
10 Push ups
Mobility:
Overhead
Posterior Chain
Strength:
Snatch EMOM
3 Minute EMOM
-4 Power Snatch @ 115/75
REST 1 MINUTE
3 Minute EMOM
-3 Power Snatch @ 135/95
3 Minute EMOM
-2 Power Snatch @ 155/105
WOD:
400m Run
then 4 rounds of
-10 Deadlift (225/155)
-10 Handstand Push up
Then
400m Run
Accessory:
GHD Sit ups
-3×10
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