Wednesday June 27th

Meet at the chalk board at the top of the hour. If you are late jump into class where the rest of the class is. We are finishing a lot of work in an hour, don’t fall behind. If you are there early stretch, row, run or work on a skill.
Warm Up-
Overhead Squat Thearpy, 10 minutes
WATCH THE SQUAT THERAPY VIDEO BELOW… slow, slow slow slow down when you are doing this.

Grab an empty bar
As a class (coach will explain each movement before you do them)
15 Power Position Power Snatch
15 Hang Position Power Snatch Plus Overhead Sqat
15 Snatches from the shin

work up to heavy Snatch single, taking it from the floor.
1,1,1,1,1,1,1,1   build up, between 7 and 10 attempts should be enough


21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 115 lb.
Women: 75 lb.

Scroll for scaling options.
Compare to 151023.

CrossFit WOD 180623 Tips With Rory McKernan
The Ring Dip
Overhead Squat Therapy

Reduce the reps and load so you can keep moving with limited breaks.

Intermediate Option
18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9-6-3 reps for time of:
Jumping ring dips
Overhead squats

Men: 45 lb.
Women: 35 lb.