CrossFit
STRENGTH:
Snatch (3-3-3-2) received in full squat position.
After warm up, begin 1st set of 3 reps at 75% 1RM, then increase each set by 5%. If 1RM not established then athlete should use time to establish 1RM.
WOD:
For time,
1000 meter row,
then without rest period,
5 rounds of,
3 muscle ups / 9 C2B pull ups if unable to perform muscle ups
9 heavy cleans (135/95)
18 lateral OTB burpee's
On-Ramp
SKILLS:
Sand Bag Lunges
Burpee's
Kettle Bell Snatches
WOD:
3 rounds for time of,
12 Sand Bag Lunges
12 Burpee's
12 One Arm KB Snatches (Alt. arms)
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