10 Jun CrossFit WOD, June 11, 2018
Posted at 20:00h
in Work out of the day
06/11/2018
Warm-up
Weightlifting
Power Snatch x 1 Snatch x 1 (Weight)
Every 90 Seconds for 8 sets
Power Snatch + Squat Snatch: Work up to a moderate set
Power Snatch + Squat Snatch: Work up to a moderate set
Metcon
Metcon (Time)
3 RFT:
12 Thrusters (135, 95)
9 Burpee Box Jumps (30, 24)
8 Min Time Cap
12 Thrusters (135, 95)
9 Burpee Box Jumps (30, 24)
8 Min Time Cap
10 Banded Pull-apart
10 Pass Thru
10 Banded Pull-apart
10 Around the World
10 Banded Pull-apart
10 OHS
Part B: Snatch Complex of with an empty barbell:
2 Rounds of:
3 Muscle Snatch
3 OHS
3 Cook Squats
3 Lateral Squats on each leg
then
3 Rounds of:
2 Squat Snatch on Coaches Call
*Rest 30s + Repeat