Chelan Valley CrossFit - Group WOD
Warm up (No Measure)
12 hip extensions (put weight on bar)
30 second hollow rock
10 overhead squats (pvc)
Pause Power Position Snatch (4x1 @90-100%)Then...
Pause Low Hang Snatch (Find your 1RM Pause Low Hang Snatch)Make sure it feels smooth and fast.
Metcon (AMRAP - Rounds and Reps)
AMRAP 6 minutes:
10 Thrusters (95/65)
8 Box Jump-overs (24/20)
6 Strict HSPU (Rx: no mats or plates)
Posted on Tue, September 15, 2015