WOD - Tuesday, 1.5.2016

CROSSFIT
WARMUP

With a PVC pipe: 10 pass throughs prone 10 pass throughs standing 10 OHS 10 pass throughs in the bottom of a squat 10 snatch balance

With an empty barbell: 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
In 9 minutes go as heavy as possible in the following complex: 2 Snatch Balance + 2 OHS
In the following 11 minutes perfrom 3-5 Full snatche singles up to 70% 1RM snatch

WOD
Open 11.4
In 10 minutes complete as many rounds as possible:
60 bar facing burpees
30 OHS 120/90#
10 Muscle ups

Scale weights as needed Scale 10 muscle ups to: - bar muscle ups or - ring row + ring dip ladder: 1/1, 2/2, 3/3... in the time remaining.

FITNESS (11AM)

WARMUP
3 rounds With a KB: 2 lengths of OH walking (on each arm), 10-10 high pulls, 10-10 strict press, 10-10 thrusters, 10 swings

A) Qual

3 rounds for QUAL; 1. 250 m row, 15 beat swings, 20 lemon squeezes, 25 air squats

B) WOD

3 rounds of : 1min AD sprint, 1min rest, 1min burpees, 1min rest, 1 min walking lunge, 1 min rest.

 

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