WOD - Thursday, 10.29.2015

Active Life Athletics - CrossFit Island Park -- activelifeathletics.com -- tag @activelifeathletics and @supercleary if you post online

Posted by Active Life Athletics - CrossFit Island Park on Wednesday, October 28, 2015

CROSSFIT
WARMUP


Run 200m 5 Elbow to instep with rotation. 5 Knees to Chest (each side) 5 Air Squats 5 Jumping Air Squats 5 Tuck Jumps from Squat With an empty barbell: 5 Snatch Lift Offs 5 Overhead Squats with 5 seconds in bottom

5 Snatch Pull Unders 5 Vertical Snatch 5 Hang Snatch

X-WOD:

-2 Vertical Snatches + 1 from Above Knee
-Box Jumps (2-1-2-1-2-1)

6 working sets 50-65% of 1RM Full Snatch

AMRAP in 10 minutes

5 Box Jumps (30/24)
Power Snatches (115/75) 
200m Run

Performance Care:
3x6 Weighted Reverse Lunge (each side)
3x30 seconds work:30 seconds rest Bodyweight Sled Push


FITNESS

WARMUP

2 rounds of: 200m run, walking lunge, 5 toe touch to inch worm, 12 beat swings, 12 hollow rocks,

WOD 1
3 rounds for Quality: 8 H-R push ups, 30 sec handstand hold, 8-8 weighted box step ups

WOD 2
3 RFT: 1 length weighted walking lunge, 400m row, 10 burpee over rower