CrossFit | Jul 6 - 11
MONDAY
Snatch Technique
10min EMOM
1 Power Snatch @ 60-70%
1 Overhead Squat
Conditioning
5 Rounds
250m Run
10 Burpees Over Bar
10 Thrusters 95/65
Rest 1 minute
Pre & Post WOD Mobility
10 minutes
Band shoulder distractions
PVC pass-throughs
Thoracic extensions
TUESDAY
Strength
Back Squat 5x3 @ 85%
Gymnastics
4-5 Sets
5 Strict Pull-ups or 10 Ring Rows
20 Second Handstand Hold
Bike Intervals
5 Sets for Max Calories:
1:00 Minute Max Cal.
1:00 Rest
Shoulder Rehab
2 Rounds
15 Band Pull Aparts
15 Face Pulls
10 Cuban Rotations
WEDNESDAY
Skill
Snatch
Grinder WOD
4 Rounds of:
4 minute AMRAP:
300 Meter Row
5 Power Snatch (135/95)
Max Toes To Bar
1min Rest
Mobility
10 Minutes
Shoulder D
T-Spine
THURSDAY
Oly Technique
1 Hang Clean + 1 Front Squat
65-75%
Skill Work
10 Minutes
Double Unders & Kipping Pull-ups
Conditioning
10 Minute AMRAP
10 Box Jumps 24"/20"
10 Kettlebell Swings 70/53
10 Push-Ups
FRIDAY
WOD
For Time:
21-15-9
Wallballs 30/20
Chest-to-Bar Pull-Ups
Then
21-15-9
Deadlifts 185/115
Bar Facing Burpees
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