WEDNESDAY WOD 4/1/15

31
Mar

WEDNESDAY WOD 4/1/15

20150328_113034
John getting after it!

 

CrossFit WOD
DYNAMIC WARM UP
Row/Airbike 3 mins
Mobility
Junk Yard Dawg x5
Burgener Warm Up/Skill Transfer
3x Snatch Balance
3x OHS
3x POS 1 Snatch
3x POS 2 Snatch

STRENGTH
Oly work:

Snatch(advanced)/Power Snatch (beginner, Novice)
3 sets of High Hang Snatch (Power Position 1) + Hang Snatch (Below Knee Position 2) + Snatch  @ 68% 1 RM

(Use this as a warm up for next portion.  Focus on body position and timing)

3 Sets of 2 Snatches @ 75% 1RM


METCON

A.
“Nancy”

5 rounds:
400M Run
15 Overhead Squats (M-95#/ W-65#)

*15 Min Cap

 

B.
Complete 3 sets Max Rep Strict Pull ups (if time permits)

 

 

Boot Camp WOD
CONDITIONING WOD #1
4 Rounds for Time:
5 Burpees
10 Ring Rows
15 Ball Slams
40 (20/20) Russian Twists
250 m Run w/slam ball

CONDITIONING WOD #1
4 Min AMRAP
Push Ups
Abx Sit Ups

-1 Min Rest-

4 Min AMRAP
Goblet Squats
Supermans

*alternate movements every thirty seconds- score is total reps for four min