CrossFit – Wed, Aug 17

Westshore CrossFit – CrossFit

Warm-Up

On 8 Min Clock:

3:00 slow run, bike, or row

then

3 sets:  (PVC)

10 pass throughs

10 good mornings

10 muscle snatches

10 shoulder presses

Loading & Cycling

3-4 sets: (8 Min)

6 unbroken reps (increase weight each set)

-Choose and practice snatch or clean and jerk.

WOD

Athlete’s Choice

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
INT: 115/75

BEG: 75/55

Or

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
INT: 115/75

BEG: 75/55

Skill Work

400-m overhead plate carry

Accumulate:

400-m overhead plate carry

Cool Down

Stretch (Checkmark)

2 sets:

:45 band pull-aparts

:30 lacrosse ball mash on foot/side