Wednesday July 25th

Warm Up
800 Meter Run
30 Pass Throughs
30 Overhead Squats with pvc

Snatch- Power position only (you can add weight and use this as warm for what follows.
Coach Led
Perform 20 power snatches from the power position
Perform 15 Power Snatches from Power Position+Overhead squat
Perform 7 FULL snatches from the power position

On a running clock build up to a heavy set of 3 snatches (full or power) from the power position.
14 Minutes to do this


Does this workout look familiar….. We did it 20 days ago. Do you feel better! Was something easier? Did your time improve. Its about the little differences. 20 days isn’t long. Would you have done better if you had made it the gym more? Are you over training.. under training? Eating poorly? Whats different compared to just 20 days ago. Have you been working on Handstands?

3 rounds for time of:
21-cal. row
12 handstand push-ups
3 rope climbs, 15-ft. rope

Scroll for scaling options.
Post time to comments.

CrossFit WOD 180120 Tips With Rory McKernan
The Kipping Handstand Push-Up

Modify the exercises as needed so you can push yourself throughout the workout. For today, choose easier movement options so you can keep moving during the workout and practice more complex versions during your warm-up or cool-down.

Intermediate Option
3 rounds for time of:
21-cal. row
9 handstand push-ups
2 rope climbs, 15-ft. rope

Beginner Option
3 rounds for time of:
15-cal. row
12 push-ups
3 rope climbs, lying to standing