0575

Dec 11th, 2014

Comments: 0
Category: CROSSFIT WOD

0575

WARM UP:
400 M RUN
THEN:
BURGNER WARM UP
SNATCH PROGRESSION

SKILLS:
PISTOL PRACTICE (5 MINS)

WOD:
5 rounds for time of:
10 Snatches, 75/55
10 Pistols (ALT)
10 Pull-ups

SCALED:
5 ROUNDS FOR TIME
10 POWER SNATCH 65/45
10 PISTOLS (ASSISTED)
10 INVERTED ROWS

STRENGTH:
BOX SQUAT @ 55% 6X3 (BANDS/CHAINS)
HANG SNATCH HIGH PULLS @ 100% 6X3
MUSCLE UPS MAX UNBROKEN (BAR/RINGS)

CONDITIONING:
RESISTANCE BAND SPRINTS 4X3

COOL DOWN:
MOBILITY DRILLS

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