CrossFit WOD, April 18, 2019

WARM UP
3 MIN ON THE BIKE
WITH EMPTY BAR
10 FRONT SQUATS
10 GOOD MORNING
10 OHS

5-10 MIN
SNATCH PROGRESSION

SNATCH E.M.O.M-13 MIN POWER OR FULL ( CHALLENGE YOURSELF)

3 SNATCHES EVERY MIN ON THE MIN FOR 5 MIN @70%
2 SNATCHES EMOM X5MIN @ 80%
1 SNATCH EMOM X3 @90%

SCORE= FINAL WEIGHT

WARM UP
3 MIN ON THE BIKE
WITH EMPTY BAR
10 FRONT SQUATS
10 GOOD MORNING
10 OHS

5-10 MIN
SNATCH PROGRESSION

SNATCH E.M.O.M-13 MIN POWER OR FULL ( CHALLENGE YOURSELF)

3 SNATCHES EVERY MIN ON THE MIN FOR 5 MIN @70%
2 SNATCHES EMOM X5MIN @ 80%
1 SNATCH EMOM X3 @90%

SCORE= FINAL WEIGHT

CORE BLAST
20 V-UPS
1 ROPE CLIMB
30 HOLLOW ROCKS
1 ROPE CLIMB
40 ABMAT SIT UPS
1 ROPE CLIMB
50 GABBY’S SIT UPS
1 ROPE CLIMB

RX+ LEGLESS