May 9, 2016

CrossFit
Strength: Snatch (1 Rep EMOM x 10 Minutes)
*Increase across all sets…if you miss more than 1 time you must drop the weight and finish out the EMOM there

WOD: 3 Rounds, Each for Time
“Boat Race”
500m Row
400m Run
*Rest exactly 3 minutes between rounds

CrossFit 101
WOD: For Time
15 Kettlebell Swings (70/53)
15 Burpee Lateral Jumps
12 Kettlebell Swings
12 Burpee Lateral Jumps
9 Kettlebell Swings
9 Burpee Lateral Jumps
— Rest 2 Minutes —
12 Kettlebell Swings
12 Burpee Lateral Jumps
9 Kettlebell Swings
9 Burpee Lateral Jumps
6 Kettlebell Swings
6 Burpee Lateral Jumps

Barbell
1) Snatch Balance + Overhead Squat (1+1 x 6 Sets)
2) Snatch High Pull (4-4-3-3-2-2)