Friday 9.4.15

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


3 rounds of:


Good mornings x 15 reps


200 meter run


Push-ups x 15 reps

Back Squat (3x3 @ 85% of 1-RM)

Metcon (Time)


5 rounds for time:


5 Power Snatches (155/105)


10 Box Jumps (30/24")
The point is to go heavy without losing the intensity. Don't turn this into a snatch EMOM.

Accessory Work


Choose ONE of the following:


1. Strength: Kettlebell press, 3 x max reps


2. Conditioning: 2 rounds: 20 cal. airdyne, rest as needed.


3. Skill: Pistols, 2 x 20


4. Mobility: ROMWOD

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