WOD - Thursday, 11.12.2015

CROSSFIT
WARMUP

Row 200m

10 Air Squats
15 Second Squat Hold
10 Toe Touches
15 Second Forward Bend
10 Tuck Jumps

With an empty barbell:
6 Hang Snatch Pulls
6 Hang Power Snatches
6 Behind the Neck Snatch Grip Push Press
6 Overhead Squats with 3 second pause
6 Full Hang Snatches

Review complex and knee jumps.

X-WOD:

3 Hang Snatches
Knee Jumps (2-1-2-1-2-1)

6 working sets 60-75% of 1 RM Snatch

EMOM for 16 minutes:
1. Row 20/15 calories
2. 12 Russian KB Swings (70/53)
3. AMRAP 5 Box Jumps (30/24) 5 Deadlifts (135/95)
4. Rest

Performance Care
3x10 Lateral Step Ups as high as possible

FITNESS (11AM)
WARMUP

10 toe touch, 5 inch worm + 1 push up, 10 boot straps, 30 sec bottome the squat, 500m row, 10 leg swings, 1 length of walking samson stretch

3 rounds for Quality: 1) 2 lengths of gym 53/35# single arm OH carry on each arm, 2) 30 sec top of dip hold, 3) 10-10 jumping lunges, 4) 1 min plank hold

12 min AMRAP10 pull ups, 25 wall balls (20/14), 10 burpees, 25 situps