August 16, 2016

CrossFit
Warm Up: 3 Rounds
200m Run
7 Muscle Snatch
7 Snatch Balance
7 OHS
*All with empty bar

Strength: Power snatch + Hang squat snatch (1+1 Every 2 minutes x 7 Sets…Increasing)

WOD: AMRAP x 15:00
500m Row
25 Wall Balls
For partial round every 100m row = 1 rep

CrossFit 101
Warm-up: Junkyard Dog, then:

3 Rounds With Empty Barbell:
10 Good Mornings
10 Front Squats
10 Hang Muscle Cleans

Strength: Hang Power Clean (3-3-3-3-3-3)
*Working on perfect technique, not heavy load with janky movement!

WOD: 3 Rounds for Time
15 Hang Power Cleans (95/65)
15 Bar Facing Burpees
*RX+ is 135/95

Incendia Barbell Club
1) Snatch (80% x 1 x 5)
2) Clean and Jerk (80% x 1 x 5)
3) Front Squat (3-2-1-1-1-1-1)