Tuesday 9.15.15

Chelan Valley CrossFit - Group WOD

Warm up (No Measure)

3 rounds

12 hip extensions (put weight on bar)

30 second hollow rock

10 overhead squats (pvc)

Pause Power Position Snatch (4x1 @90-100%)


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)

Accessory Work


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