03/31/2015

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.

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