Skill

Snatch Basics

Power Snatch Tech - 10mins

Snatch Grip Push Jerk & Snatch Drop - 8mins

Squat Snatch - 8mins

WOD

Skill

Pushing/Rowing Conditioning

5 Rounds:

Minute 1 - 30/20 Wall Balls (20/15)
Minute 2 - Max Calorie Row
Minute 3 - Rest

WOD

"Helen"

Active Recovery WOD

* At a low intensity *

15 - 12 - 9

Calorie Row
Calorie Bike

Into...

3 Rounds of:

8 Wall Squats
10 Spiderman + Reach

Strength

Deadlift

10 @ 55%
8 @ 59%
6 @ 63%
4 @ 70%
2 @ 80%

10 Double Unders (or attempts, NO SINGLES) between each set

WOD

Strength

Back Squat

4 Sets of 10 Unbroken Reps @ 50% of 1 RM

Super Set with Max Hold of Supinated Ring Row w/feet on box

WOD

AMRAP 20

WOD

"21 Guns" AMRAP 21

400m Run
21 Push Ups
21 Box Jumps (24/20)
15 Burpees
9 Pull Ups

WOD

Teams of 2 - 30min Time Cap

800m Team Relay Run w/Plate (25/15)
80 Air Squats - split
60 DB Hang Power Clean - split
60 DB Shoulder to Overhead - split

CrossFit Open 20.5

For time, partitioned any way - 20min time cap

40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls (20/14)

Active Recovery WOD

Active Recovery WOD

3 Giant Sets

2min Row
30 Abmat Sit Ups
20 Supinated Barbell Rows (lite)
20 Ring Push Ups or Deficit Push Ups
15 GHD Back Extension or Supermans