WOD - Tuesday, 1.12.2016

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CROSSFIT
WARMUP

With a PVC: 20 Pass throughs at sticking point 10 OHS 10 Pass throughs at bottom of OHS

Snatch Warm up: 5 Back Rack Kossacks each leg 5 Snatch grip BTN Press 5 Snatch grip BTN Push Press 5 BTN Push Jerks Balance 5 Snatch Balance

2 rounds: 5 Lift Offs 5 Pull Unders 5 Full Snatch

Strength: (LEADERBOARD WORTHY, Show up to class, snatch big, hit a PR)

Establish a 1 Rep max Snatch

 

WOD 

15.1 Complete as many rounds as possible in 9 minutes: 

15 Toes to bar 10 deadlift 115/75# 5 snatches 115/75#
Scaled: 15 Hanging knee raises 10 deadlifts 85/55# 5 ground to overhead 85/55#

FITNESS (11AM)
WARMUP


4x 30 sec AD sprint, 1 min couch stretch, 4 lengths of side shuffle, 10 inch worms

WOD 1

10 min AMRAP; 5 HSPU, 12 ground to OH (25/45), 15 tuck to L

WOD 2

3 RFT: 12 KB swings (53/35), 12 sit ups, 300m row