May 31, 2016

Strength: EMOM x 10:00
1 Snatch at 85%

WOD: 4 Rounds for Time
15 Hang Power Snatches (95/65)
30 Double Unders

CrossFit 101
Strength: Shoulder Press 5-5-5

WOD: 3 Rounds, Each for Time
50 Double Unders
15 Box Jump Overs
15 V Up Situps
*Rest 1 min

1) Front Squat (3-2-1-1-1-1-1)

2) Power Snatch + Snatch Balance + Snatch (1+1+1 x 5 Sets)

3) Snatch High Pull (5×3 (same weight))
*The snatch high-pull is identical to the snatch pull with the exception of a continued upward pull of the bar with the arms following the extension of the body. The movement should be directly vertical with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. As the legs and hips reach full extension, pull the elbows up and to the sides, keeping the bar in immediate proximity to the body.

4) Back Extension (GHD) (10-8-6)