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CrossFit 6/16/2018

15
Jun

CrossFit 6/16/2018

Gymnastics Warm Up:
2 rounds
20 Second Side Plank
30 Second Active Hang
10 Active Kip Swings

Central Nervous System Prep:
3 rounds
10 Muscle Snatch
10 Behind the Neck Drop Snatch
5 Squat Jumps

Strength:
E(2nd)MOM – 6 Sets
Build to 1RM Power Snatch

PARTNER WOD:
20 Minute AMRAP: Teams of 2
200m Run together
20 Power snatch
20 Pull Up
50ft Handstand Walk

Scaled: 65/45 – ring row – bear crawl
Masters: 95/65
RX: 95/65

Intent: Run and Handstand walk must be done together but break the movements up as you wish, remember, 20 minutes is a long time!

Sweat Class
Warm Up:
2 rounds
200 m run
5 Jumping pullup
10 squats

WOD:
24 Min EMOM –
Min 1- 30 second Row
Min 2- 10 Wall Ball
Min 3- 10 Push up
Min 4- 10 Jumping Pull up