MONDAY! – 7/31/17

CrossFit Workout

WOD #1 – 25 min

6 rd – Snatch

70% x 3 (2)

75% x 3 (4)

 

5 rd – 3 Position Clean

65% x 3 (2)

70% x 3 (3)


WOD #2 – 10 min

AMRAP – 10 min

Hang Power Snatch x 7

Overhead Squat x 7

Burpee over Bar x 7

 

Skill:

Double-Unders

 

Accessory:

4 rd

Dumbbell Floor Press x 10


Competition Workout

WOD 1

6 rd – Snatch

70% x 3 (2)

75% x 3 (4)

 

5 rd – 3 Position Clean

65% x 3 (2)

70% x 3 (3)

 

5 rd – Back Squat

70% x 8,8,6,6,5

 

5 rd – Snatch Pull

90% x 6 

 

WOD #2 – For Time

AMRAP – 10 min

Hang Power Snatch x 7

Overhead Squat x 7

Burpee over Bar x 7

 

WOD #3 – 2 ½ minutes

1st min – Chest 2 Bar x max reps

30 sec rest

2nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

Dumbbell Floor Press x 10