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WOD 060418: Flying High!


CrossFit: Strength: Snatch Warm Up as a group 1 SN DL + 1 Hang Below the Knee Sn + 2 OHS (5-7) x 1+1+2 @ AHAP Conditioning: 12 Minute AMRAP 10 Overhead Squats (95/65#) 50 Double Unders 20 Burpees RX+: 12 Minute AMRAP 10 Squat Snatches (95/65#) 50 UB Double Unders 20 Burpees w/Lateral Hops

CrossFit:
Strength:
Snatch Warm Up
as a group

1 SN DL + 1 Hang Below the Knee Sn + 2 OHS
(5-7) x 1+1+2 @ AHAP

Conditioning:
12 Minute AMRAP
10 Overhead Squats (95/65#)
50 Double Unders
20 Burpees

RX+:
12 Minute AMRAP
10 Squat Snatches (95/65#)
50 UB Double Unders
20 Burpees w/Lateral Hops Over the Bar

Hybrid:
WOD 1:
15 Min AMRAP
26 Scissor Kicks
20 Wall Balls
15 Box Jumps
10 Walk out+ Push up

WOD 2:
12 Minute AMRAP
5/5 DB Signle Arm OHS (30/20#)
50 Double Unders
20 Burpees

BootCamp:
WOD 1:
15 Min AMRAP
26 Scissor Kicks
20 Wall Balls
15 Box Jumps
10 Walk out+ Push up

WOD 2:
3rd
40s on – 20 off
Body Saw
Medball Jacks
Raise and Twist
Broad Jump + Back Pedal

Barbell Club:
Mucsle Snatch – elbows high – quick T.O.
(2) 3 x @ 75%
(2) 3 x @ 78%

Clean & Jerk
(2) 2 x 75%
(3) 1 x 80%

Snatch Deadlift
(4) 5 x @ 110%

Front Squat
3 x 5 @ 78-80%
!! Use the same weight for all sets !!

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