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CrossFit 1/22/2017

21
Jan

CrossFit 1/22/2017

Warm Up

Mobility – Shoulders

200M Bear Crawl

then

5,4,3,2,1 with an empty bar
straight leg deadlift
barbell row
hang muscle clean
shoulder press
front squat

WOD
4 rounds for time

12 db power snatches (35/50)
12 goblet box step ups (20/24)

Health: 25/20
Athletic: 40/30
Performance 50/35

NEVER EVER EVER EVER DROP A DUMBBELL

Strength – LISTED BY PRIORITY. IF YOUR TIME IS LIMITED, YOU WILL STILL DO THEM IN ORDER. #EarnTheSnatches
A1) Clean Grip Sotts Press 3×5
A2) Good Mornings 3×12
B) Back Squat 7×1
C) Push Press 3×5
D) Squat Snatch 9×1 ZERO MISSES