April 29, 2016

CrossFit
Strength: Every 1:30 for 9:00
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat.
*Bar leaves ground on Power Snatch and does not touch until after the OHS. This is a complex.

WOD: For Time
9-15-21
Row for calories
Power snatches (115/75)

CrossFit 101
WOD: For Time
“Woof”
Run 1 Mile
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)
Run 800m
15 Kettlebell Swings
15 Goblet Squats
Run 400m
9 Kettlebell Swings
9 Goblet Squats

Barbell
1) Back Squat (5-5-4-3-2)
2) Snatch Pull (4-3-2)
3) Clean Pull (4-3-2)