July 18, 2016

CrossFit
Strength: EMOM x 12 Minutes:
Minutes 1-4: 1 Power Snatch
Minutes 5-8: 1 Hang Squat Snatch
Minutes 9-12: 1 Squat Snatch
*Goal is to increase the weight each minute. Score each minutes weight

WOD:For Time
“Jackie”
1000m Row
50 Thrusters, 45#
30 Pull-ups

CrossFit 101
WOD: For Time
Run 800m
30 Burpee Box Jump Overs (24/20)
Run 800m

Barbell Club
1) Muscle Snatch (Build to a heavy single)
2) Snatch (5 Singles building up to a heavier weight)
3) Snatch Balance (Build up to a weight heavier than today’s snatch)