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WOD 061119: Holy Smokes!


CrossFit: Strength: Snatch Complex 1 Set every 90s for 12 Minutes 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Squat Snatch Conditioning: 3 RFT 16 Front Rack 1xKB Lunge (24/16) 30 HR Pushups 30 Situps 15 Minute Cap RX+: (32/24) Parallette Pushups 15 GHD Situps Hybrid: WOD 1: Every 90s 100m Run 15

CrossFit:
Strength:
Snatch Complex
1 Set every 90s for 12 Minutes
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Squat Snatch

Conditioning:
3 RFT
16 Front Rack 1xKB Lunge (24/16)
30 HR Pushups
30 Situps

15 Minute Cap

RX+:
(32/24)
Parallette Pushups
15 GHD Situps

Hybrid:
WOD 1:
Every 90s
100m Run
15 Gob Squats
12 Alt Strict Press
10 Ball Slams

WOD 2:
Same

BootCamp:
WOD 1:
4RFT
600m Run
30 Clean Lunges
30 Alt OH Press
90s Rest b/n rds

WOD 2:
$$$ Cashout (Optional)$$$
100 Banded Peek-A-Boo Crunches
50 Side Plank Lift- L
50 Side Plank Lift-R

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

Clean Pull + Clean + 1 Jerk
(5) 1+1+1 x @ AHAP

Power:
Bench Press
Warm Up to 85%
(3) 2 x 85%

Wide Grip Bench
Warm Up to 85%
(3) 1 x @ 85%

Barbell Rows
(2) 6 x @ AHAP

Pull Ups
(3) 6 x @ BW or Use a band

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