Wednesday, 1.31.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Warm up:

2 Rounds

-200m Run

-5 Snatch Grip Deadlift (bar)

-5 Hang Power Snatch (bar)

-5 Overhead Squat (bar)

-5 Snatch Grip Press (bar)

Mobility:

Overhead

Hips

Posterior Chain

Strength:

2 Minute EMOM

-2 Hang Snatch + 2 Overhead Squat @ 70% of Snatch

rest 1 minute

-3 Minute EMOM

-2 Hang Snatch + 1 Overhead Squat @ 75%

rest 1 minute

-2 Hang Snatch @ 80%

WOD:

6 Rounds

-5 Shoulder 2 Overhead (115/75)

-10 Deadlift  (115/75)

-15 Box Jump

-100m Run

Accessory:

Weighted Sit up

-3×10