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
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