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