June 30, 2014

CrossFit
Strength: EMOM x 10
2 Position Power Snatch (1 from ground + 1 from hang)
*Build up weight over the sets

WOD: 20 Minute AMRAP
“Hotshots 19”
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
Run 400 meters

CrossFit 101
WOD: 4 Rounds for Time
50m Walking Lunge
50 Sit Ups

Competitor
Strength:
1) EMOM x 8
1 Front Squat Pause

2) Every 2 minutes for 16 minutes
1 High Hang Snatch + Snatch @ 80% 1RM

WOD: Same as CrossFit