Monday January 11th WOD

Warm up:  1,000m row followed by 3 rounds of:

-10 OH lunges 45/35lb bar, 3-5 Strict pull ups, 10 Air squats, 3-5 Strict dips and 10 Ab mat Sit ups

-Burgener warm up

 

 

Strength:  Snatch

-20 minutes to establish a 1RM Snatch

-Beginners will complete a 5x6 OHS (at the rig)

-Beginners will practice the first pull of the snatch 5x3 with a PVC

 

LV A. Conditioning:  CrossFit OPEN WOD 14.1

Complete as many rounds and reps as possible in 10 minutes of:

-30 DU’s

-15 Power snatches 75/55lbs

 

LV B. Conditioning:  Complete as many rounds and reps as possible in 10 minutes of:

-30 DU’s (sub 90 singles)

-15 Power snatches 65/45lbs

 

LV C. Conditioning:  4 rounds for time

-1 minute ME jump rope

-20 KBS 53/35lbs (Russian)

-10 OHS 65/45lbs

 

Post:  500m row cool down + foam roll