Thursday April 19th


Thursday April 19th

Don’t forget what your CrossFit heroes are doing to get where they are. They earned those spots.

Warm Up
500 Meter Row
30 OHS with a pvc
Grab an empty for
0-2 minutes 5 power position snatch
2-4 minutes 5 Hang Snatches
4-6 Minutes 5 Full snatches Or power plus overhead squats

Take 20 minutes to build up to a heavy 3 rep (dont put the bar done) max hang snatch, power or full or a combo of both
sets would like
3,3,3,3,3,3 Starting at 40 percent and going up by 10 percent each one until the last set

Wod 1-
7 Minutes
7 snatches (from the ground) 135/95
7 Rower Cals or 7 bike cals

Rest 4 minutes

Wod 2
7 minutes
7 Front squats (same weight as above)
7 Burpees over your bar