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%)


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)

Accessory Work


ROMWOD

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