CrossFit – Mon, Jan 8

7
Jan

CrossFit – Mon, Jan 8

Westshore CrossFit – CrossFit

Warm-up

AMRAP 10: (No Measure)

:30 jumping jacks

:30 band pull aparts (light band)

5-10 hand-release push-ups

5-10 ring rows

:30 mountain climbers

:30 banded good mornings

5-10 kip swings

:30 up-downs

5-10 chin-over-bar pull-ups

:30 burpees

5-10 chest-to-bar pull-ups

Pre WOD Lifting

Hang Snatch (EMOM 8:
1 hang power snatch
1 high hang power snatch)

– Build in load, but only as quality mechanics allow.

Practice Round

1 set:

7 hang power snatches (workout weight)

7 chest-to-bar pull-ups

WOD

240108 (Time)

3 rounds for time:

15 hang power snatches (65/95 lb)

15 chest-to-bar pull-ups

SX :

3 rounds for time:

15 hang power snatches (55/75 lb or lighter)

15 pull-ups // 15 jumping pull-ups

Cool Down

1 set:

1:00 tricep lacrosse ball mash/side

1:00 lat lacrosse ball mash/side