CrossFit WOD, August 5, 2019


Monday 05/8/2019

Pre class Prep
75/50 cal AAB
10 Wall angels
* 60-90 sec per movement
Banded external & internal rotaion above shoulder
Above head wall cars (controled articular rotation) can use sliders if needed

Movement Prep
Snatch warm up 2 Rounds
5 Romanian snatch grip deadlifts
5 Snatch high pulls
5 Muscle snatches
5 Overhead squats
5 Snatch grip push press
5 Snatch balance
5 Hang power snatches
5 Full squat snatches

Strength & Conditioning
Snatch (build to 75% snatch 2 reps each weight no misses)
start at 40% jump as you see fit
@ 75% complete 4 reps with as little turn around as possible

Metcon
Metcon (Time)
4 Rounds
400m Run
12 TTB
7 Squat snatches @ 75%

Accessories
Metcon
4 Rounds
Max Flase grip ring hang (top of pull up)
Double kb walk
20m OH
20m front rack (below chin)

* for quality

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