July 26, 2016

CrossFit
Strength: Snatch (1 rep EMOM x 8 )
*Use 75-80% of 1RM snatch, same weight for all sets

WOD: 5 Rounds for Time
“Nancy”
400m Run
15 Overhead Squats (95/65)

CrossFit 101
WOD: Row 4 x 1000m
*Rest 3-5 minutes between efforts

Barbell Club
1) Front Squat (10×3@ 78%)
2) Back Squat (3×3 @ 78%)
3) Shoulder Press (5-5-5)