CrossFit 080417

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Stay Strong CrossFit – CrossFit

Warm-up

800m Run

2 RDs:

10 spider Lunges w WGS

10 Ring Rows

10 Sit Ups

2 RD’s

5 snatch high pull

5 snatch grip Push press

5 Hang power snatch

Weightlifting

8 RD’s: Every 90 seconds complete 5 TNG Power Snatch

RD’s 1-2: 5 @ 60% of Power Snatch

RD’s 3-4: 5 @ 65% of Power Snatch

RD’s 5-8: 5 @ 70% of Power Snatch

*Focus on being able to efficiently cycle the barbell.

Points of Performance:

-Chest up and vertical shins in start position

-Drive knees back as bar is lifted

-Pull the bar to the hip pocket

-Pull elbows high and outside

-Catch in 1/4 Squat Power Stance with weight on heels

Power Snatch (3 x 5 @ 70% )

WOD

Metcon (AMRAP – Rounds and Reps)

17 Min AMRAP:

400m Run with Medball (20/14#)

50 wall ball

50 toes 2 bar

50 HR Push Ups

50 OH Walking Lunges w/ medball

L1: knees 2 elbow

Rx: As written

Rx+: 30/20# medball