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WOD 031819: Ring Row Monday


CrossFit: Strength: 1) 1 Power Snatch + 2 Snatch Balance 3-4 Sets Work up to Moderate Weight 2) 1 Snatch Deadlift + 1 Hang Squat Snatch 3-4 Sets working up to heavy Weight Conditioning: For Time 1-2-3-4-5-6-7-8-9-10 Ring Rows Wallballs (20/14) @ 10ft 250 Row / 600m Bike Between Each Round RX+: C2B Pullups Hybrid:

CrossFit:
Strength:
1) 1 Power Snatch + 2 Snatch Balance
3-4 Sets Work up to Moderate Weight

2) 1 Snatch Deadlift + 1 Hang Squat Snatch
3-4 Sets working up to heavy Weight

Conditioning:
For Time
1-2-3-4-5-6-7-8-9-10
Ring Rows
Wallballs (20/14) @ 10ft

250 Row / 600m Bike Between Each Round

RX+:
C2B Pullups

Hybrid:
WOD 1:
4rds
21 American KB Swings
21 Shuffle Touch Downs
21 Plank Push Drags

WOD 2:
Same

BootCamp:
WOD 1:
3rds each
45w:45w:30r
Explosive Rows : Wtd Def Rev Lunges
Reverse V-Up : Box Shuffles
Push Press : Front Squat

WOD 2:
3rds
21 American KB Swings
12 Pull Ups
21 Shuffle Touch Downs
12 Plank Push Drags

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

Snatch DL + Mid Hang Snatch + Low Hang Snatch
(5) 1+1+1 x @ 70%

Power:
Speed Squats
(8) 3 x @ 65-70% (1 Min Rest between sets)

Back Squat
(3) 6-10 x @ 75%

Pause Squat
(3) 8-10 @ 70%

Weighted Plank
(3) 1:30 @ AHAP

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