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CrossFit 6/2/2018

1
Jun

CrossFit 6/2/2018

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

Central Nervous System Prep:
5 Minutes
10 Cossack Squats
10 PVC overhead squats
30 Second Samson Lunge Stretch (each Side)

Strength:
E(2nd)MOM – 6 Sets
Power snatch + Hang Power snatch + Overhead Squat
(all sets should be around 70%)

PARTNER WOD:
25 Minute AMRAP: Teams of 2
2k Row
100 Box Jump Over 24/20”
100 Russian KB Swing
100 Burpees

Scaled: 35/25
Masters: 55/35
RX: 55/35

Intent: Work as a team through this and you will be amazed how quickly it goes.

Sweat Class
Warm Up:
2 rounds
200 m run
30 sec plank
10 pushups
15 KB RDL

WOD:
24 Min EMOM –
Min 1- 12 Wall Ball
Min 2- 9 KB RDL
Min 3- 12 Jumping Pull up