WOD 010218: Intervals Galore.

CrossFit: Strength: Burgner Warm Up as a group with PVC + the BTN Sots Press add the Press In Snatch in the warm up along with the 1 Snatch Balance + 2 OHS 1 Snatch DL + 2 Hang Below the Knee Squat Snatches (5-7) 1+ 2 @ AHAP (for my shoulder injuries – 1 …

CrossFit:
Strength:
Burgner Warm Up
as a group with PVC + the BTN Sots Press
add the Press In Snatch in the warm up
along with the 1 Snatch Balance + 2 OHS

1 Snatch DL + 2 Hang Below the Knee Squat Snatches
(5-7) 1+ 2 @ AHAP
(for my shoulder injuries – 1 Clean DL + 2 Hang Below Knee Sq. Cleans)

Conditioning:
4 Rounds
3 Minute Intervals
(A) 50 Double Unders (sub 100 Singles or 25 SSDs)
(B) 10 HSPUs (sub 10 Push Press 95/65#)
(C) 15 Overhead Squats (95/65#)

RX+:
4 Rounds
3 Minute Invertals
(A) 50 Double Unders – try and go unborken
(B) 10 HSPUs
(C) 15 Overhead Squats (135/95#)

BootCamp:
WOD 1:
0 Mins Wod
4 Rounds
1 Min Jumping Lunges
30s Step ups 1 leg
30s Inverted Hold w/ Feet on Box 30s rest

WOD 2:
16 Mins AMRAP
7 Burpees to 6″ Target
15 KB Taters
30 Double Unders Plank 30s

Cashout:
3 Rounds
12 Bicep Curls
15 DB Laying on Floor Chest Press

Barbell Mechanics:
Muscle Snatch – demo video
(5) x 3 – just the bar – light weight

Tall Snatch – demo video
(5) x 3 – just the bar – light weight

3x Below the Knee Hang Snatch High Pulls
(5) x 3

2x High Hang Snatch (squat or power)
(5) x 3