30th June 2019
WOD WOD, July 1, 2019
Sprint Finish
GO TIME !!!
Warm-up
A) Shoulders / Hips flow plus activation
B) BB Breakdown – P/snatch
B) BB Breakdown – P/snatch
Overhead Squat (Weight)
E2M x 6 sets
1 Power snatch + 3 OHS
*Light – quality over weight
*Suggested weight: 50% Sn
Metcon (Time)
Crossfit Sprint Couplet / 10min cap
12-9-6 Power snatch
12-9-6 Pull ups
2min rest
6-9-12 Pull ups
6-9-12 Power Snatch
Rx 42.5/30
Rx + Chest 2 Bar
OPTIONS :
PS: Weight
PU: Jumping/ ring rows ( 12-9-6)
COOL DOWN
Shoulders !