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WOD 081117: All The Fitness


CrossFit:  Strength: Snatch Warmup Burgener Warmup as a Group Snatch Complex 1 Power Snatch 2 OHS 1 Squat Snatch 5 Sets Working up to AHAP Conditioning: For Time 21-15-9 DB Alt Snatch (50/35) Cal Row/AD 2 Minute Rest 21-15-9 Box Jump Overs (24/20) Pullups Hybrid: WOD 1: 5 RFT 15 Pushups 30 Air Squats 10

CrossFit: 

Strength:
Snatch Warmup Burgener Warmup as a Group
Snatch Complex
1 Power Snatch
2 OHS
1 Squat Snatch
5 Sets Working up to AHAP

Conditioning:
For Time 21-15-9
DB Alt Snatch (50/35)
Cal Row/AD
2 Minute Rest
21-15-9
Box Jump Overs (24/20)
Pullups

Hybrid:

WOD 1:
5 RFT
15 Pushups
30 Air Squats
10 Renegade Rows

WOD 2:
Same

BootCamp:

WOD 1:
6 Minute AMRAP
10 Battle Rope Burpees
20 Situps

90 Sec Rest

6 Minute AMRAP
10 Dragon Flies
20 Wallballs

90 Sec Rest

6 Minute AMRAP
10 Box Jumps
20 OHWL (1,2,3..)

90 Sec Rest

6 Minute AMRAP
10 Pullups
20 Sec Hollow Hold

Novem Barbell Club:
2 Rounds – Not for Time *10 minutes
Theraband Shoulders
Kettlebell OH Reverse Lunges
(2) x 10/10 @ AHAP
10 x Inchworms + Push Up

5 Dead Stop Front Squat
warm up to 70-72%
then
(5) x 5 @ 72-75% (use boxes or spotte arms)

Snatch Balance Double
take 5-7 sets to build to a heavy double
then
(3) x 1 @ 90% (OTDB)

Snatch Complex
1 Snatch Lift Off + 1 Snatch Deadlift + 1 Hang Snatch (below the knee)
(5) x 1 + 1 + 1 @ 75% of your best Snatch

Snatch Deadlift
use straps – settle in and giddy up!
(5) x 5 x @ AHAP (based on feels – 105-115%)

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