11
Aug
CrossFit – Fri, Aug 12
Westshore CrossFit – CrossFit
Warm-up
AMRAP 6:
8 good morning + hop
8 alternating plank reach throughs
8 alternating overhead lunges (in-place)
8 box jump-overs or step-ups
Skill Work
Snatch Grip Behind The Neck Push Press (EMOM 8: 2 Reps)
-From the Rig
~1:1 Ratio to Snatch
8 RPE
Add load to as many sets as possible.
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Mini Round
2 sets:
2 power snatch
4 overhead squat
6 box jump overs
– Rest 1:00 between sets.
-Add or subtract load on the second set based on the first set.
WOD
Metcon (Time)
6 rounds for time:
6 power snatches (75/115 lb)
9 overhead squats
12 box jump-overs (20/24 in)
INTERMEDIATE
6 rounds for time:
6 power snatches (65/95 lb)
9 overhead squats
12 box jump-overs (20/24 in)
BEGINNER
6 rounds for time:
6 power snatches (35/45 lb)
9 overhead squats
12 box step overs (12/20 in)
Cool Down
2 sets:
1:00 foam roll lower back
1:00 foam roll quads