May 16, 2016

CrossFit
Strength: EMOM x 10:00
1 Snatch
*Increase weight across

WOD: For Reps
“Adderall”
0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time
10-13 Minute: Rest
13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time
20-23 Minute: Rest
23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining time

CrossFit 101
WOD 1) Row 2K

WOD 2) AMREP x 12:00:
Double Under 1 min
Dumbbell Snatch 1 min
Double Under 2 mins
Dumbbell Snatch 2 mins
Double Under 3 mins
Dumbbell Snatch 3 mins

Barbell
1) Snatch (10:00 EMOM)
*Do not do if you did this today in CrossFit

2) Snatch Balance + Overhead Squat (1+1 x 5 Sets)

3) Clean Pull