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WOD 010719: Soaring High!


CrossFit: Movement Prep: 1 Round 5 Power Snatches 5 Thrusters 200m Row / 450m Bike (Easy Pace on Rower/Bike) Conditioning: For Time 30 Power Snatches (75/55) 1k Row / 2400m Bike 60 Thrusters (75/55) 1k Row / 2400m Bike 30 Power Snatches (75/55) RX+: Power Snatches (95/65) Thrusters (95/65) Power Snatches (95/65) Hybrid: WOD 1:

CrossFit:
Movement Prep:
1 Round
5 Power Snatches
5 Thrusters
200m Row / 450m Bike
(Easy Pace on Rower/Bike)

Conditioning:
For Time
30 Power Snatches (75/55)
1k Row / 2400m Bike
60 Thrusters (75/55)
1k Row / 2400m Bike
30 Power Snatches (75/55)

RX+:
Power Snatches (95/65)
Thrusters (95/65)
Power Snatches (95/65)

Hybrid:
WOD 1:
Same

BootCamp:
WOD 1:
24 Min EMOM
Curtsey Lunge + Squat
Seal Walks
Rest

Cashout:
$$$$NFT$$$
30 Pause Glute Bridges
10/10 Windmill

Weightlifting:
Oly:
Muscle Snatch
(3) x 3 – just the bar – light weight

Snatch Grip Push Press
(5) x 3 @ challenging load

1 Snatch DL + 2 Low Hang Snatches + 2 Overhead Squats
take 5-7 sets to build to a heavy complex

Power:
BACK SQUAT
(3) 5 x @ 78% of a 1 RM
(1) 5+ x 78% (1-2 reps shy of failure)

RDL’s
(3) 10 x @ AHAP

**ACCESSORIES AS A GROUP**
Weighted Back Racked Forward Lunges (lunge in Place)
(3) 10/10 x @ AHAP
Weighted Hollow Rocks
(3) 20 Rocks AHAP

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