Monday August 22nd – Train Harder CrossFit

The class wod will be a Friday Night Throwdown wod!!!!
Monday 8/22
Warm Up
PVC passthroughs
-THEN-
2 rounds
200 m run
5 pull ups
10 burpees
5 empty bar OHS

:10 Review
5 Tempo Pull Squat Snatch
Encourage athletes to freeze at power position to make sure they are in the right position Looking for VERTICAL momentum in this skill
At set up –
Knees driving out
Shoulders in front of wrist
5 Second Pull-
Floor (:01)
Low hang (:03)
Power position (:05) Should have knee bend here, vertical toro and weight towards back of foot

:20 Strength
Squat Snatch
7×2 @75-85%
Drop and reset every rep

:40 WOD
1 Min Max Reps of sandbag cleans 100/75lb Immediately into –
6 Min AMRAP
Ascending ladder of:
2 Chest to bar pull ups
2 Cleans (from the ground each rep)
2 Lateral bar over burpees
Next round is 4,4,4.. next round 6,6,6… 8,8,8 and so on.

:55 Cool Down
Thread the needle
Childs pose
Pigeon