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Friday 5/19/2017

 

 

 

 

 

 

 

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup: 3 rounds

10 goblet squats

10 swings

Plank, 1st front plank, 1 min. 2nd, side plank 1 min. 3rd, other side for one min.

Set of dips

Workout warmup:

10 min alternating EMOM:

3 Squat Cleans, 2 from hang+1 from ground

25 DU's

Workout:

3 Rounds:
10 Power Cleans (135/95)
10 Front Squats
10 Bar over burpees
50 Double-unders

O lift:

Snatch
10 rounds on the 90 sec.
1 Hang Snatch + 1 from ground + 1 Snatch Bal.

Start at 60% and add weight as you can. Focus on technique not max weight

Skill:

10 min emom of RMU's

Set of MU's each minute, try and do a set you can sustain for each minute of emom.

Earlier Event: March 20
TEST WOD POST 3.21.17
Later Event: May 22
WOD 5/22/2017