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
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