WOD - Thursday, 7.16.2015

Great job today!  We're working the olympic lifts back to the floor developing speed and strength through these positions!  

*** Keep up with your team's accessory work!  It will make a huge difference in seven weeks!

CROSSFIT
WARMUP

400m run
Inchworm+pushup one length
Duck walk one length
Duck walk with pvc overhead one length

Self Warm Up:
WIth an empty bar: 8 Snatch Lift Offs
8 Muscle Snatch (from below knee)
8 Overhead Squats
8 Snatch Pull Unders

Add weight and repeat above but for 3 reps of each movement.

Guided Warm Up with an empty bar:
5 Snatch Pulls from Above Knee
5 Snatch Pulls from Below Knee
5 Power Snatch from High Hang
5 Power Snatch from Above Knee
5 Power Snatch from Below Knee
10 Overhead Squats
-rest and review complex/positions-

3 sets with coaches cadence of the complex being done for strength.

In 18 minutes, go as heavy as possible:

1 High Hang Snatch (hip)
1 Hang Snatch (above knee)
1 Hang Snatch (below knee)

*All snatches should be full squat or as low as possible.

WOD
3 rounds for time:
15 Box Jumps (24/20)
Run 400m
15 Power Snatches (115/75)

FITNESS

WARMUP
400m run, 10 arm circles in all directios, 5 burpee pull ups, 10 beat swings, 10 toe touch

WOD 1
4 rounds 1 length of gym over head walking lunges with weight, 12 pause air squats, 12 hollow rocks, inch worm back

WOD 2

400m run- 21-15-9 burpee box jump, toes to bar, 400m run