CROSSFIT

Skills:

Not for time:

8 Muscle Ups

* If unable to perform Muscle Ups, Then:

3 rounds of ,

8 Strict Pull-ups

8 Ring Dips

 

Adequate rest, then…

WOD:

5 Rounds for time,

8 Box Jumps (20/24)

12 Front Rack Lunges (45/75) CRX (65/95)

15 Russian KB Swings (35/53) CRX (53/72)

OLY

Barbell Only

(x3) Snatch pull from the hip

(x3) Snatch hi-pull from mid-thiigh

(x3) Power Snatch from mid-thigh, above knee, below knee

(x5) OHS

(x5) Snatch Balance

 

Then @ 50% of 1RM

(x3) Squat Snatch from mid-thigh, above knee, ground

(x3) Complex: 1st  Pull + Power Snatch + 2 OHS

 

Then @ 75% of 1RM

(x5) 1st Pull with 2 second pause above knee

(x5)  Complex: Snatch Pull + Snatch Hi-Pull + Squat Snatch