Monday 1-14-13

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Warm Up

CrossFit Warm Up 3X15


Power Snatch


Five rounds for time of:
10 Toes to bar
75 pound Power Snatch, 10 reps
10 Wall Ball shots, 20 pound ball

 After Bash

Ring Push Ups


(Scaling options will be available from your coach in class)


Endurance WOD

Warm Up:

3 of 9 Essential Movements




10×30 sec max effort row, rest 2:00 min between each
score = distance of each round

After Bash:

EMOTOM – 8 min

3 position Snatch (light)


   Travel WOD

5 Rounds for time:
10 V-Ups
10 1 Arm Dumbbell Snatches alternating arms (35/25)
10 Jumping Squats

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