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WOD 040419: Focus On Your Accessories!


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 1 Snatch DL 1 Hang Snatch Snatch 1 Snatch Balance 5-7 Sets working up to heavy Weight Conditioning: 18 Minute AMRAP 21/16 Cal Bike 3 Rounds of Cindy 5 Squat

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
1 Snatch DL
1 Hang Snatch Snatch
1 Snatch Balance
5-7 Sets working up to heavy Weight

Conditioning:
18 Minute AMRAP
21/16 Cal Bike
3 Rounds of Cindy
5 Squat Snatches (135/95)

RX+:
(155/105)

Hybrid:
WOD 1:
15 Min AMRAP
5 DB Burpees
10 S.A. DB Hang C&J
15 Ball Slams
20 Wtd Speed Skaters
25 Plank Hip Dips

WOD 2:
Use DB for the Thrusters

BootCamp:
WOD 1:
25 Min AMRAP
5 WTD No Handed Get Up
10 Alt KB Clean + Press
15 Up and Over Ball Slams
20 Wtd Speed Skaters w Hop
25 Plank Hip Dips

Cashout:
2-3rds NFT
12-15 Floor press
10-12 Skull Crusher
10-12 Chest Flies

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