CROSSFIT 

Wod 1:

3000 meter Row for time.

Then, 5 minutes rest,

Wod 2:

4 rounds for time of:

400 meter run,

50 double unders (CRX) 100 double unders,

Rest 1 minute between rounds.

* If not enough Rowers, Coaches will run Class in two Groups.

Group 1 will start with Wod 1, 5 minutes rest, then Wod 2.

Group 2 will start with Wod 2, 5 minutes rest, then Wod 1.

 

OLY

With barbell Only,

(x3) Snatch Pull: from hip, mid-thigh, above knee.

(x3) Snatch High Pull: from hip, mid-thigh, above knee.

(x3) Power Snatch: from hip, mid-thigh, above knee.

(x5) BNK Snatch Grip Push Press.

(x5) Snatch Balance

 

Then @ 50% 1RM

(x3) Snatch from mid-thigh received in ¼ squat (x3) Snatch from

above knee received in ½ squat (x3) Snatch from ground received

in full Squat.

(x5) Complex: 1 Power Snatch from above knee + 2 OHS

 

Then @ 75% 1RM,

(x5) 1st pull with 2 second pause above knee.

Then, EMOM for 5 minutes: 1 Snatch high pull + 1 Squat Snatch.