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WOD 091018: Manic Mondays.


CrossFit: Strength: Snatch Warm Up 5 Minutes 1 Low Hang Santch HIgh Pull + 1 Low Hang Snach + 1 Overhead Squat (7) x 1 + 1 + 1 Working up to heavy set. Conditioning: 12:00 AMRAP 12 Toes To Bar 24 S.A.O.H. Lunge in place (50/35#) 12 Burpees RX+: 12:00 AMRAP 12 Toes To

CrossFit:
Strength:
Snatch Warm Up
5 Minutes

1 Low Hang Santch HIgh Pull + 1 Low Hang Snach + 1 Overhead Squat
(7) x 1 + 1 + 1
Working up to heavy set.

Conditioning:
12:00 AMRAP
12 Toes To Bar
24 S.A.O.H. Lunge in place (50/35#)
12 Burpees

RX+:
12:00 AMRAP
12 Toes To Bar
24 S.A.O.H. Lunge in place (70/50#)
12 Burpees

Hybrid:
WOD 1:
16:00 AMRAP
6 Dball Over Shoulder
8 Curl + Press+ Tri Ext
12 SSD Leg Lower
24 Box Jumps

WOD 2:
12:00 AMRAP
12 Toes To Bar
24 S.A.O.H. Lunge in place (50/35#)
12 Burpees

BootCamp:
WOD 1:
2rds
2min Stations – 30s Between Stations
Dball Over Shoulder
SSD Leg Lower
Burpee Box Jumps
Curl + Press+ Tri Ext
2min Between Rounds

WOD 2:
3rd NFT
10/10 Low Windmill
600m Bike
Recover
Focus on core then SPRINT the Bike

Barbell Class:
Muscle Snatch
(3) x 3 – just the bar – light weight

Snatch Drop or Balance
(5) x 3 – just the bar – light weight

1 Snatch Pull + 2 Snatch (1+2)
take 5-7 sets to build to a heavy complex

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