June 6, 2016

CrossFit
Strength: EMOM x 10:00
1 Snatch

WOD: For Time
“Double Shot”
18-15-12 of:
Calorie Row
Power Snatch (95/65)
Directly into…
18-15-12 of:
TTB
OHS (95/65)
*20:00 Time Cap

CrossFit 101
WOD: For Completion (no score today)
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
–Rest 1 minute–
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers (choose load)
10 Box Jumps (24″/20″)
–Rest 1 minute–
Complete as many rounds and reps as possible in 5 minutes of:
5 Pull Ups
10 Push-Ups
*Complete workout in any order.

Durability: 2 Rounds (not for time)
1 Minute Plank Hold
50x Arm Haulers
1 Minute Plank Hold
50x 4-count Flutter Kick

Barbell Club
1) Power Snatch+OHS+Hang Snatch+Snatch (1+1+1+1 x 6 Sets Increasing)
*Drop bar between Hang Snatch and Snatch

2) Snatch High Pull (4-4-4)