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WEDNESDAY 3/4/15

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CrossFit WOD
DYNAMIC WARM UP
Row 500m
Mobility
Burgener Warm Up-COACH LED on counts of 3
Skill Transfer Exercises:
3x Pressing Snatch Balance
3x Overhead Squat
3x POS 1 Snatch
3x POS 2 Snatch
Junk Yard Dog x5

STRENGTH
Every 90 Seconds Complete:
1 Power Snatch + 1 Hang Snatch (First Position)  + 2 Overhead Squat @ 70% of 1RM Snatch

(Beginners work with light weight and technique)

METCON
A.
In 8 mins complete:

800 Meter Run AFAP
-then-
AMRAP Overhead squats @ 65% of 1RM (Snatch or Overhead Squat)

B.
Complete:

3 Sets Max Strict Pull

 

 

Boot Camp WOD
CONDITIONING WOD #1

2 Min ME at Each Station:
Ball Slams
X Sit Ups
Push Ups
OHWL

CONDITIONING WOD #2
2 Min ME at Each Station:
Tire Flips/Plate Carry
DB Thrusters
Seated Knee Tucks or V Ups
Rotating Jump Squats

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