WOD - Thursday, 8.6.2015

A very sunburnt Dillion hitting a PR snatch @ 135lbs (and then three squats)

A very sunburnt Dillion hitting a PR snatch @ 135lbs (and then three squats)

CROSSFIT
WARMUP

20 Toe Touches
20 Forward/Back Hops
5 Bull Dogs
10 Tuck Jumps
30 second wrist stretch

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

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

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

Review Complex/sets

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

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

WOD
21-18-15-12-9
Deadlifts (225/145)
Box Jumps (24/20)

FITNESS (11AM)
WARMUP
800 m row, straddle stretch for 30 sec (middle/ left/ right leg), 5 yoga push ups

TABATA for 8 min- burpees, air squats

4 RFT 15 pull ups, 8-8 KB C&J (35/26), 40 Air squats