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WOD 041318: Friday the Thirteenth


CrossFit: Strength: Snatch Complex 1 Snatch Deadlift + 1 Hang Snatc High Pull + 1 Hang Squat Snatch (5-7) Working up to a heavy complex Conditioning: (A) 6 Minute AMRAP 5 Power Snatches (95/65#) 10 Overhead Squats (95/65#) – 2 minute rest – (B) 6 Minute AMRAP 7 Ring Dips 50 Double Unders RX+: (A)

CrossFit:
Strength:
Snatch Complex
1 Snatch Deadlift + 1 Hang Snatc High Pull + 1 Hang Squat Snatch
(5-7) Working up to a heavy complex

Conditioning:
(A) 6 Minute AMRAP
5 Power Snatches (95/65#)
10 Overhead Squats (95/65#)

– 2 minute rest –

(B) 6 Minute AMRAP
7 Ring Dips
50 Double Unders

RX+:
(A) 6 Minute AMRAP
5 Power Snatches (135/95#)
10 Overhead Squats (135/95#)

– 2 minute rest –

(B) 6 Minute AMRAP
7 Strict Ring Dips
50 Double Unders

BootCamp 2.0
WOD 1:
15:00 AMRAP
DB SeeSaw Press
Side Shuffles (About 3-4 mats)
Wtd SpeedSkaters
Mountain Climbers

WOD 2:
(A) 6 Minute AMRAP
10 Alt. DB Snatches (35/25#)
10 S.A. DB Overhead Squats (35/25#)

– 2 minute rest –

(B) 6 Minute AMRAP
7 Ring Dips
50 Double Unders

BootCamp:
WOD 1:
16 Minute EMOM
(6/6) Alt DB Snatch
2) 250m Row/200m Row
3) 15 Wallballs (20/14) @ 10ft
4) 500m Bike/450m Bike

WOD 2:
5 RFT
400m Run
15 KB FR Squats (24/16)

Barbell Club:
Back Squat First – I know crazy!
1 x 10 @ 65-70% – 1RM

3 – Position Snatch (floor, knee, power)
2 sets @ 65%
3 sets @ 70%

Snatch Pull (shrug)
2 x 7 @ 90%
3 x 5 @ 90%

Stric Press
3 x 5 @ 7/10 intensity
2 x 3 @ 8/10 intensity

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