WEDNESDAY WOD 4/8/15

7
Apr

WEDNESDAY WOD 4/8/15

20140904_195516

 

CrossFit WOD
DYNAMIC WARM UP
Run 400m
Mobility
Burgener Warm Up-Coach Led
Skill Transfer Exercises-Coach Led
3x Snatch Balance
3x OHS
3x POS 1 Snatch (high hang)
3x POS 2 Snatch (below the knee)

STRENGTH
Oly work:
Snatch(advanced)/Power Snatch (beginner, Novice)

3 sets of High Hang Snatch (Power Position) + Hang Snatch (Below Knee) + Snatch  @70% 1RM Snatch
(Use this as a warm up for next portion.  Focus on body position and timing)

3 Sets of 1 Snatches (singles) @ 83% 1 RM

*15 Min Cap

BENCHMARK WOD

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=IstbTwMQ0BE[/youtube]

“Amanda”
(advanced)
9-7-5 Reps

Muscle Ups
Snatch 135/93

(Intermediate/Beginner)
12-9-6 reps

Chest to bar/ Strict Pull ups
Power Snatch (95#-115#/65-85#)
Overhead Squat (95#-115#/65#-85#)

*12 Min Cap

 

 

Boot Camp WOD
CONDITIONING WOD #1
20-15-10-5-10-15-20
Alternating GTO
Sit Ups
Ring Rows

CONDITIONING WOD #2
6 MIN Infinity Ladder
(work up by 2s)
Man on Fire Burpees
Renegade Rows
Star Jumps