CROSSFIT
Skills:
Tabata Ab Circuit
Rest while setting up for WOD
WOD:
4 Rounds for time..
8 Barbell Sumo High Pulls (65/95), CRX: (75/115)
10 HR Push ups, CRX: Deficit Push Ups using 45# Plates
12 One Arm KB Snatch, (Alt. Arm) (35/53)
OLY
With Barbell only,
(x3) Snatch Pull: from hip, mid-thigh & above knee
(x3) Snatch High Pull: from hip, mid-thigh & above knee
(x3) Muscle Snatch: from hip, mid-thigh & above knee
(x3) Power Snatch: from hip, mid-thigh & above knee
(x5) Snatch Balance
Then @ 50% 1RM,
(x3) Snatch: from mid-thigh received in 1/4 squat
(x3) Snatch: from above the knee received in 1/2 squat
(x3) Snatch: from ground received in full squat
(x5) Complex: 1 Power Snatch + 2 Overhead Squats
Then @ 75% 1RM,
(x3) Complex: 1st Pull with 2 second pause + Power Snatch + OHS
(x3) Full Squat Snatch with 2 second pause at bottom
Then @ 110% 1RM,
(x3) Snatch Pull, Snatch High Pull, 1st Pull with 2 second pause
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