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WOD – Crossfit Plus – Monday – 7/9/18

WARMUP
3 min run
3 min bike
3 min row

SNATCH
3 hang snatch (upper thigh) + 2 hang snatch (knee) + 1 snatch x4 sets; rest 2 min, 70%+
OK to drop after 3, and 2

TEMPO DEADLIFT @31X1
5 reps x5 sets; rest 3 min bet sets

DEPTH DROP TO BOX JUMP https://www.youtube.com/watch?v=5EztcmA0Amc
4 reps x 4 sets; rest as needed (work on being fast off ground with minimal bend at waist)
DROP FROM A BENCH, JUMP TO A BOX AS HIGH AS POSSIBLE

ASSAULT BIKE SPRINTS
10 sec @ 100% effort
rest 1:50
x10 sets
(rest 4min after set 5)

Alex RuggiereWOD – Crossfit Plus – Monday – 7/9/18