Friday, 1.19.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm

Warm up:

500m Row

10 PVC Pass Thru

10 Overhead Squat w PVC

Mobility:

Overhead

Hips

Ankles

Skill Work:

Snatch

-3 Rounds of

-3 Shrug

-3 Hi Pull

-3 Power Snatch

-3 Overhead Squat

3 Rounds of

3 Position Pause Drill + Power Snatch

Pause at Shin – Above Knee – Hip + Power Snatch

3 Rounds of

-3 Snatch Balance + 3 Snatch Sotts Press

WOD:

Open WOD 13.1

17 Minute AMRAP

-40 Burpees

-30 Snatch (75/45)

-30 Burpees

-30 Snatch (135/95)

-20 Burpees

-30 Snatch (165/100)

-10 Burpees

-AMRAP (210/120)

Accessory: 

Side Planks

4 Rounds

-20/20/20

Side/Side/Rest