CROSSFIT 05/12/2019

A. Strength

1) Snatch: Heavy 1 in 12 sets. Rest 90s.
– Goal is to hit 90% of 1RM if known
– Any style snatch is acceptable today
– Intermediate moderate set of 1
– Beginner – technique work for 10-12 sets

2) Metcon Warm-up:
3 Rounds of:
3 Power Snatch
3 Overhead Squat
20 Double

Rest 60s.
*progress to metcon weight over the 3 rounds.

B. Conditioning (00:20- 00:55)

Benchmark WOD „Open Style“
AMRAP 7:
3 Power Snatch (42,5, 30)
3 Overhead Squats (42,5, 30)
30 Double Unders

C. Accessory
Banded Glute Bridge: 3 x 10. Rest 60s.
– squeeze glutes for a 1 count at top of each rep
Then,

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