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

Add load to as many sets as possible.

()

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