Main – CROSSFIT
(No Measure)
8 minute skill workshop:
Snatch prep
With PVC pipe:
15 Wall therapy squats
15 pass thrus
15 OHS
15 Snatch balance
15 Sots press
Metcon (Weight)
Every 90 seconds for 12 minutes (8 rounds total):
Fitness =
1 snatch grip DL + 1 hang power snatch + 1 OHS
*Start light and work up to a moderately heavy set
Performance =
1 snatch grip DL + 1 power snatch + 1 snatch + 1 OHS (weight from ground)
*Start with 50% of your snatch 1-RM and build to a max set for the day.
Metcon (AMRAP – Rounds and Reps)
Partner WOD-
Fitness:
20 Minute AMRAP-
5 Strict pull-up progressions
10 Push-ups
15 Air squats
Performance:
20 Minute AMRAP-
5 Strict pull-ups
10 HSPU
15 Goblet squats
*1 person works while 1 person rests. Switch every round.
