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WOD 040919: All The Runnnnnnning!!!


CrossFit: Strength: Snatch Warmup 2 Rds 5 Tall Snatches 5 Snatch Balance 3 Hang Power Snatch 3 Hang Squat Snatch Snatches 5-7 Sets of 2 at 80% Conditioning: 12 Minute AMRAP 400m Run / 500m Row/ 1200m Bike 30 OHS (95/65) 30 HR Pushups RX+: (135/95) Hybrid: WOD 1: 18min AMRAP 20 Wtd Lunges 15

CrossFit:
Strength:
Snatch Warmup
2 Rds
5 Tall Snatches
5 Snatch Balance
3 Hang Power Snatch
3 Hang Squat Snatch

Snatches
5-7 Sets of 2
at 80%

Conditioning:
12 Minute AMRAP
400m Run / 500m Row/ 1200m Bike
30 OHS (95/65)
30 HR Pushups

RX+:
(135/95)

Hybrid:
WOD 1:
18min AMRAP
20 Wtd Lunges
15 KB Swings
10 V- Up
15 Push Press
200m Run

WOD 2:
2x DB Front Squats

BootCamp:
WOD 1:
23min AMRAP
1x Turf Uneven Carry Lunges
15 KB Swings
10 T2B/SL/ 15K2C
15 Push Press
200m Run

Cashout:
3rd NFT
10-12 Lat Pull Over
10-12 Banded Pause Lat Pull Down
20 Pause Banded Pull Apart
20 Plank DB Push Drag

Weightlifting:
Oly:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

Clean Pull + Clean + 1 Jerk
(5) 1+1+1 x @ AHAP

Power:
Bench Press
warm up to 80%
(4) 3-5 x @ 80%


(5) 10 x @ AHAP

Spoto or JM Bench Press (tricep blaster – bench + Skull crusher)
(3) 3 x @ Try and add more weight from the previous cycle

DB Kick Backs
(3) 10/10 x @ AHAP
DB S.A. Bent Over Row
(3) x 10/10 @ AHAP
DB Cross Body Curls
(3) x 10/10 @ AHAP

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