CrossFit WOD for Thursday 4-27-2017

WOD

Apr 26, 2017

Strength: Rope climbs are fun! Working on the gymnastics goodies. Metcon: Keep it at 60-70% effort as 18 mins will get long. Focus on KB snatch technique

Warm Up

Annie (8 min cap) Then: KB Snatch review and 10 KB Snatch each side, 20 Mt. Climbers, 10 Air Squats, 10 Box Jumps

Mobility

Foam Roll x 5:00

Skill/Strength:
Rope Climbs Practice
10 min EMOM of
E- 3-5 Strict Ring Dips or Support Holds
O-15-20s Hand Stand Hold, wall facing

METCON- 18 min AMRAP of:

  • 40 2-ct. Mt. Climbers
  • 30  Air Squats
  • 20 KB Snatches (10 ea) (45/30) (+53/35)
  • 10 Box Jumps (step down)

ACCESSORY
Pull Up Pyramid 1-2-3-4-5-4-3-2-1 resting as needed between reps

<iframe width="853" height="480" src="https://www.youtube.com/embed/9520DJiFmvE" frameborder="0" allowfullscreen></iframe>

https://youtu.be/9520DJiFmvE

The DB Power Snatch

Compliments of CrossFit

“Successful people pursue hard things. Unsuccessful people avoid them.”
– Coach Greg Glassman