WOD for 26 AUG 2016

0500 and 1130 for CrossFit

Today should be the last day of dedicated Oly lifting for the foreseeable future as Julie has a program shift starting after next weeks deload week.

No oly lifting in the AM.

Warm Up:

Squat Prep

20 Prone dislocates

Snatch BB Complex = 3 reps of each movement: muscle SN, OHS, SN balance, hang squat SN, squat snatch

 

Strength 1:

1 Muscle Snatch, pick load

Every 1 min for 10 mins.

 

Strength 2:

1 Pause Snatch, pick load

Every 1 min for 15 mins.

 

Strength 3:

2 Back Squats, pick load

Every 1 min for 10 mins.

 

WOD:

Every 1 min for 8 mins do:

3 Handstand Push-ups

2 Strict Muscle-ups

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