Wednesday 4/11/18

 Warm Up / Mobility: As a group

Empty bar:  2 rounds (rest 1 min between rounds) 5 power snatch + 4 hang squat snatch + 3 snatch balance + 2 oh lunge + 1 squat snatch  

Strength: Squat snatch

In 12 min complete 3 squat snatch and 5 burpee over bar. 

After each set of burpees you will add weight to the bar

Rx men : 75, 95, 115, 135, 155, 165, 185, 205, 225

Rx women: 55, 75, 85, 95, 105, 115, 125, 145, 155

For scaled take 20lbs off each round

 *Record time of you finish before 12 min

*if you progress to a weight that you cannot snatch drop back to your last successful weight and amrap 3 snatches and 5 burpees at the same weight

 

WOD

For Time:

50 Wall ball (20m/14w)

rest 3 min

50 Wall ball

rest 3 min

50 Wall ball

*Record time minus rest (6 min) 

*25 min time cap

Extra Credit

Off

CrossFit Heights