CrossFit

Strength & Technique

Snatch practice and warm up

WOD

For time

50 Double unders (120 singles)

20 Squat Snatch (60/40)

50 Double unders (120 singles)

15 Squat Snatch (70/45)

50 Double unders (120 singles)

10 Squat Snatch (80/50)

Max reps Squat Snatch @90/55 for remaining time.

CrossFit

Strength & Technique

EMOM 16

Alternating partner 80 m sprints

WOD

In teams of 2:

100 Calorie Row

100 Burpees

100 Pull ups

100 Calorie Row

100 Box jump overs

100 DB Hang Clean and Jerks

CrossFit

Strength & Technique

6 Rounds

• 20 Hollow rocks
• 20 Sit ups
• 20 Romanian Twists
• 20 V ups

WOD

18-15-12-9-6-3

• Deadlifts (140/85)
• Bar facing burpees

CrossFit

Strength & Technique

Pistol progressions

WOD

For time:

Buy in 800m run

Then

8 Rounds of

4 Bar Muscle Ups

8 HSPU

12 Alt Pistols

Then

Buy out 800m run

CrossFit

Strength & Technique

5 Rounds

15 Cal Row

15 Burpees

WOD

10-9-8

Thrusters (60/40)

KB Swings (24/16)

600m Run

7-6-5

Thrusters (70/45)

KB Swings

400m Run

4-3-2-1

Thrusters (80/50)

KB Swings

200m Run