CrossFit WOD, April 9, 2020

AMRAP 5 of:
10 Walking Lunges
8 Romanian Deadlifts with an empty barbell
6 Empty Barbell Muscle Snatch
Then,
3 Rounds of:
10 X-Band Walks, 8 Russian Kettlebell Swings, 5 Squat Jumps
Then
3 Rounds of:
"Banded Snatch Warm-up"
10 Banded Pull-aparts + 10 Pass-Thru + 10 Around the world (5 each) + 10 Overhead Squats
*Between sets warm-up Box Squats with an empty barbell

C) STRENGTH (20:00 – 40:00)
Box Squat: 5 x 4 @70% of Back Squat, every 60-90s.
– use a parallel box
– use a wider than normal stance
– Take 3-4 sets to build to work weight
– These are SPEED/Technique sets – weight should be heavy enough to feel but light enough to move perfectly with.
– Goal: 5 working sets with perfect mechanics and explosive drive off of the box

D) CONDITIONING (40:00 – 50:00)
"Open Style V2"
AMRAP 7:
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders
6 Power Snatch
6 Overhead Squats
30 Double Unders
9 Power Snatch
9 OHS
30 Double Unders
And so on..
– Goal: Very tough pace with fast transitions and smooth, efficient movement to get into or past the round of 15