6/10/14 – CrossFit Fixx
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6/10/14

9
Jun

6/10/14

Main – CrossFit

Warm-up

3 Min Row Strapless
3×10″/10″ PVC Snatch
3/sidex10″/10″ PVC Lunges
3×10″/10″PVC Thrusters

Skill Work

5min working
drop snatch and heaving snatch balance skill with low weight – for technique

Strength

Snatch Warm Up

Snatch (3 X ! )

Power Snatch (3 X 3 )

(70-85% of todays ME SN)

WOD

Metcon (Time)

5 Rds:
Run 100m
10 Thrusters (65/45)
10 Front Rack Lunges (65/45)
Run 100m

*rest 1 Min Between Rnds

Cool Down

2rnd – 10m crab walks, 10 m bear crawls, 10 hollow rocks

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