WOD | Feb 13, 2018

Main – Stonehill Road – CrossFit

Snatch (1-1-1-1-1)

25 min to work up to a heavy single then switch to Cleans

Clean (1-1-1-1-1)

20 min to work up to a heavy single after you Snatch

Metcon (No Measure)

Performance Class

(5am, 7:30am & Open Gym)

3 DB Hang Squat Clean (right arm)

3 DB Push Press (right arm)

3 DB Hang Squat Clean (left arm)

3 DB Push Press (left arm)

15 Double Unders or Bounding Jumps

*alternate rounds w/ partner

Warm-up (No Measure)

WARM UP:

2 min Row, Run, or Ski

CrossOver Activation

THEN

5 min AMRAP

2 Calf Stretch

6 Soldier Kicks

4 Hang Snatch (Bar)

4 Snatch Balance (PVC/Bar)

6 Crab Abs

4 Hang Clean

4 Front Squat

Warm-up (No Measure)

PERFORMANCE WARM UP:

Row or Ski 25 cal

10 PVC Pass through

THEN

5 min AMRAP (DB, rope)

20 Singles/DU (rope)

2 Hang Clean (DB, each arm)

5 Goblet Squats (DB)

4 DB Rows (each arm)

6 Arm Circles (big to small)