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WOD 102918: Legs and Lungs.


CrossFit: Strength: Snatch Warmup 5 Minutes A) Snatch Complex 3 sets working up to moderate weight 1 Snatch Pull+1 Hang Power Snatch+ Power Snatch B) 2 Power Snatches 3 Sets working up to heavy weight Conditioning: 5 Minute AMRAP 9/6 Cal Bike 6 Power Snatches (95/65) 2 Minute Rest 5 Minute AMRAP 10/8 Cal Row

CrossFit:
Strength:
Snatch Warmup
5 Minutes

A) Snatch Complex
3 sets working up to moderate weight
1 Snatch Pull+1 Hang Power Snatch+ Power Snatch

B) 2 Power Snatches
3 Sets working up to heavy weight

Conditioning:
5 Minute AMRAP
9/6 Cal Bike
6 Power Snatches (95/65)

2 Minute Rest

5 Minute AMRAP
10/8 Cal Row
10 Burpees

RX+:
Same

Hybrid:
WOD 1:
15 Min AMRAP
30 Air Squats
20 Sit Ups
10 Push ups
10 Renegade rows
1 min Boat Pose

WOD 2:
Use Dumbbells for Snatches

BootCamp:
WOD 1:
8 Rounds of 2:00 Sprints
30 Air Squats
20 Sit Ups
10 Push ups
5 Pull ups

WOD 2:
11 Min EMOM
10 G2OH + M.E. OHWL
30 Russian Twists + M.E. Sprinter Sit ups
Rest

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

Snatch Pull + Hang Snatch (knee) + Snatch – 1+1+1
(5-7) x 1+1+1

Segment Snatch Pull (1″) + Snatch Pull – 2+2 (5 sec eccentric on last rep)
(5-7) sets to build to a heavy complex

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