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WOD 032919: Friyay!


CrossFit: Strength: Snatch Warmup (on their own) 2 Rds 5 Tall Snatches 5 Snatch Balance 3 Hang Power Snatch 3 Hang Squat Snatch Snatch Complex 5 Sets 1 Snatch DL 1 Hang Snatch High Pull 1 Hang Squat Snatch Conditioning: 2Rds 100 Double Unders (300 Singles / 50 SSD) 25 Box Jumps (24/20) 20 OHS

CrossFit:
Strength:
Snatch Warmup (on their own)
2 Rds
5 Tall Snatches
5 Snatch Balance
3 Hang Power Snatch
3 Hang Squat Snatch

Snatch Complex
5 Sets
1 Snatch DL
1 Hang Snatch High Pull
1 Hang Squat Snatch

Conditioning:
2Rds
100 Double Unders (300 Singles / 50 SSD)
25 Box Jumps (24/20)
20 OHS (95/65)

then with Remaining time

Work Up to heavy Snatch Single

Hybrid:
WOD 1:
15 Min AMRAP
3 Boulder Complex
5 DBall Over Shoulder
10 Hanging Knee Circles

WOD 2:
2xDB Front Squats
Remaining Time
ME Burpees

BootCamp:
WOD 1:
3rds – NO rest btwn rds
90w/30r
Backwards Sled Pull to push
10 Pull ups + M.E. Russian Twists
DBall Over Shoulder
Boulder Complex
Eiffel Towers

Weightlifting:
Oly:
Double Power Snatch
(5) 3 x @ AHAP

2 Power Clean + Push Press
(5) 2+1 @ AHAP

Power:
Speed Squats
(3) 6 x @ 60% (1 Min Rest between sets)

Back Squat
(3) 3 x @ 60%

Pause Squat
(3) 3 x @ 60%

Weighted Plank
(3) 1:00 @ AHAP

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