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WOD 20170703

2
Jul

WOD 20170703

CrossFit

Strength
Four sets of:
Power Snatch x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes

Metcon
For max reps/calories:
2 Minutes of Airdyne/Row (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing/Airdyne (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (55/35)


Base Camp

Intro to Hang Power Snatch

5-5-4-4-3-2-2-2

15 Minutes

*Athletes can work through the full Power Snatch if they have done this movement before

Metcon
For max reps/calories:
2 Minutes of Airdyne/Row(for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump or Step-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing/Airdyne (for calories)
Rest 2 minutes
2 Minutes of Jumping Lunges or Alternating Reverse Lunges

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