Wednesday, 4.4.2018

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

Warm up:

3 Rounds

-5 Good mornings

-5 Back Squat

-5 Snatch Grip Push Press

3 Rounds

-3 Snatch Jump Shrug

-4 Snatch Hi Pull

-5 Muscle Snatch

3 Rounds

-3 Hang Power Snatch

-3 Overhead Squats

Mobility:

Overhead

Hips

Shoulders

Strength:

Snatch

-15 minutes to establish 1 Rep Max

These are intended to be squat snatch

you may power, then squat, but do your best to get under the bar and break parallel

WOD:

Helen

3 Rounds

-400m Run

-21 KB Swing (53/35)

-12 Pull ups

Accessory:

Foam roll

Mobilize