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

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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

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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

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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

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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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SATURDAY

TBD