Thursday Crossfit WOD

31 Aug
0

A) Warm Up

shoulder smash

ankle mobility 

couch stretch

mini band squats and side steps

wall squats 

banded pull up slow eccentric and concentric 

groiners

wrap arounds

BB snatch complex working on technique 

B) Gymnastics Conditioning

50 Strict C2B Pull ups

C) WOD

Running Clock...

at the 0:00

5 RFT:

10 power snatch RX (45/30), SCALED (25/15) BEGINNER, SDHP (20/10)

10 bar facing burpee

at the 10:00

3 RFT

15 power snatch RX (55/35), SCALED (30/20), BEGINNER SDHP (25/15)

15 bar facing burpee

at the 20:00

1 RFT

30 power snatch RX (65/40), SCALED (40/25), BEGINNER SDHP (30/20)

30 bar facing burpee

D) Additional Work

1.  Back Squat

3RM 

2.  Run

4 x 600m, 3 min rest

3.  Midline

75 GHDSU

LIFTING CLUB @ 7PM

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