WOD 012219: Did you hear?

CrossFit: Strength: 1) Snatch Complex (Build to moderate) 3 sets 1 Snatch DL 1 Snatch High Pull 1 Hang Squat Snatch 2) 2 Squat Snatches 3-4 Sets to Heavy for the day Conditioning: 5 Rounds 3 Minutes Each Round Complete one Round of: 40 Double Unders (120S, 20SSD) 1 Rope Climb (5 Strict Pullups) 15/12 …

CrossFit:
Strength:
1) Snatch Complex (Build to moderate)
3 sets
1 Snatch DL
1 Snatch High Pull
1 Hang Squat Snatch

2) 2 Squat Snatches
3-4 Sets to Heavy for the day

Conditioning:
5 Rounds
3 Minutes Each Round
Complete one Round of:

40 Double Unders (120S, 20SSD)
1 Rope Climb (5 Strict Pullups)
15/12 Cal Row

If you finish Early Rest
if you don’t finish turn into AMRAP

RX+:
3 Ring MUs

Hybrid:
WOD 1:
18 Min AMRAP
20 Box Shuffles
20 Face Melter
20 Crossbody Curls
20 OH Tricep Ext
20 MedBall Jack
40 Russian Twists

WOD 2:
Same

BootCamp:
WOD 1:
8 min AMRAP
10 T2B
20 Crossbody Curl
15 Slider Sumo Squats

8min AMRAP
20 Box Shuffles
20 Alt Plyo Step Ups
10 Face Melter

8 min AMRAP
15 Tricep OH Ext
20 MedBall Jack
30 russian Twists

Weightlifting:
Oly:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

Tall Cleans
(5) x 2 – as heavy as possible

3 Low Hang Cleans
take 5-7 sets to build to a heavy triple

Power:
BENCH PRESS
(4) 8 x @ 65% of a 1 RM
(1) 8+ x 65% (1-2 reps shy of failure)

Dumbbell or KB Rows (2x DB or KB)
(4) 12 x @ AHAP

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets of 15 reps for each
DB or Plate Lateral Raises @ AHAP
DB Chest Flies @ AHAP
DB Alternating Curls @ AHAP