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