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10/04/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

400 row/ski

then

3 rounds

10 face down pass throughs

30 sec barbell ankle stretch

Snatch “B” Movements (No Measure)

1. 3 Part pausing power snatch x 3

2. 3 Part pausing Power snatch to O/Head Squat x3

3. 3 Part pausing Full Snatch x3

Weightlifting

backing off the snatch weight this week

Snatch (8×2@ 70% every 1:00 (not touch and go))

Conditioning

WOD GOAL

you should be working at 85%+ for these 2 WODS

try for a sub 14min

Metcon (Time)

For time

3 rounds

50 double unders

10 C2B (RX+10 bar muscle ups)

rest 2:00

3 rounds

30 double unders

20 target burpee’s
–Tailoring–

3 x singles for DU

1 – pull ups

2 – jumping pull ups

3 – ring rows