Wednesday, September 20th

Oly WOD

Snatch Pull + Snatch + OHS
5 x (2+1+1)

Muscle Snatch + Press in Snatch
3 x (3+3)

Tuesday, September 19th

Come early today if you need to get limber before you lift. We will not be warming up as a group, but instead will begin squatting immediately at the start of class.

WOD

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

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Compare to 1/9/17.

Monday, September 18th

WOD

“Helen”
3 rounds for time
400m run
21 KB Swings (52lbs/35lbs)
12 pull-ups

Compare to 1/16/17.

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Cash-Out

100 V-Ups

Sunday, September 17th

Oly WOD

Snatch + Snatch Balance
5 x (1+1)

Clean + Front Squat + Push Jerk + Jerk
5 x (1+1+1+1)

CrossFit WOD

5 rounds for time:
5 power cleans (205lbs/135lbs)
10 ring dips
25 double unders

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Saturday, September 16th

KHour WOD

105/75lb Thrusters, 100 reps for time

*run 400 meters every time the barbell is placed on the ground before completing 100 reps

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