by  in CrossFit Plus

WOD – Crossfit Plus – Thursday – 7/5/18

WARMUP
15 muscle snatches
12 OHS w/pause in hole
9 snatch balance to JUST ABOVE parallel
– rest 30 sec, x3 sets
empty bar on everything

SNATCH BALANCE
3, 3, 2, 2, 1, 1; rest 2 min; building; get aggressive with loading as long as you’re comfortable with the movement

FRONT SQUAT
8, 6, 4, 20, 20; rest 2 min, 20’s should be 50% of 4

For Time; 30 min time cap
21-18-15-12-9
calorie ski
calorie row
calorie bike
*run 100m after each round

 

Alex RuggiereWOD – Crossfit Plus – Thursday – 7/5/18