WOD

Wednesday 8-8-18

CrossFit Reaction – CrossFit

Warm-up

Metcon (No Measure)

i. Lat smash

ii. 400m Run

iii. With a PVC:

2 Sets:

– 10 pass thru’s

– 10 trunk twists

– 10 Good mornings

– 5 Jump & Land drill

iv. With an empty barbell:

– high hang muscle clean/snatch

– behind the neck push press

– overhead/front squat

Strength

A.: Metcon (Weight)

10 Minutes EMOM

Power Clean

Build over the 10 sets

Rx+ Snatch

2 Minutes Rest

Conditioning

B: Metcon (AMRAP – Reps)

9 Minutes AMRAP

400m Run

20 Power Clean (115/75)

200M Run

20 Front Squat

Max Reps Pull-ups in remaining time

Rx+

Power Snatch (115/75)

Overhead Squat

Max Reps Bar muscle-ups

Skill

Metcon (No Measure)

5 Sets:

5 Jefferson Curls (light kettlebell)

1 min Chinese Plank (back)

1 min Chinese Plank (front)

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