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.