WOD - Wednesday, 8.12.2015

Huge congrats to Alicia on achieving a massive milestone: her first muscleup.  She's spent years developing the strength and skill to do this and matched that with a ton of hard work.  Congratulations! 

 

CROSSFIT
WARMUP
10 PVC Rotations Left
10 PVC Rotations Right
PVC Overhead Duck Walk one length
5 Bull Dogs
10 Tuck Jumps


Self Warm Up: 3 sets starting with an empty bar. Increase to light weight.

1 Snatch Lift Off+1 Snatch Pull Under+1 Full Snatch with 3 sec. pause Above Knee

Guided Warm Up: With an empty bar
5 Snatch Lift Offs
5 Snatch Pulls (Below Knee)
5 Power Snatches with 3 second pause above knee
5 Overhead Squats
5 Full Snatches with 3 second pause above knee

Review Complex/sets

STRENGTH
1 Full Snatch with 3 second pause above knee+1 Full Snatch

2+1@60%
2+1@70%
1+1@75%
3 sets of 1+1@80% or higher

WOD
In 12 minutes:

Run 1200m
-AMRAP in remaining time-
21-15-9
Front Squats (95/65)
Abmat Sit Ups

FITNESS (11AM, 7PM)
WARMUP
400m run, 10 burpee pull ups, 10 beat swings, 10 toe touches, 10 kossacks, 10 boot straps

WOD 1
3 rounds of: 15 ring rows, 15 dips, 10 candle stick

WOD 2
3 RFT: 25 wall ball (20/14), 12 burpees, 25 weighted situps, 12 weighted reverse lunges