Crossfit WOD

THURSDAY July 11th, 2019

CLASS WOD

1. Warm Up:

5 Min Row, Bike, Ski or Run

2 Rounds

:30 Goblet Squat Hold

10 Light Hang Snatch

10 Ring Rows

1. Strength:

Front Squat

5×3 @ 74-78%

*rest 2 Min between sets

1. Conditioning:

Buy In: 400m Run

3 Rounds

6 Power Snatches (135/95)

10 Pull-ups

14 Bar Over Burpees

Buy Out: 400m Run

COMPETITORS TRAINING

1. Push Jerk Skill
   

8 Min EMOM (4 Rounds)

Minute 1 – 2 Pausing Jerk Drives + 1 Jerk Drive

Minute 2 – :30s Barbell Overhead Hold

1. Conditioning
   

“Double Header”
For Time

50/35 Cal Bike

… Directly into:

100-80-60-40-20 – Double-Unders

50-40-30-20-10 – AbMat Sit-Ups

… Directly into:

50/35 Cal Bike