Wednesday November 7th

All Strength Day *Optional sled push, run wod at the end to get that cardio if you want it.
Warm up-
Run 800M
30 Ohs with pvc
20 Snatch balance with Pvc
10 Hang squat snatch
NOW grab and empty bar-
Coach will go over each movement then we will perform 20 of each with an empty bar or a pvc… as a class.

Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

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CrossFit WOD 180429 Tips With Pat Sherwood
Overhead Squat Development With Pat Sherwood
The Snatch Balance
The Hang Snatch

Most athletes will be able to perform this workout as prescribed. The number of reps decreases as movements become more complicated, which will help newer athletes become comfortable with squat snatches.

Optional Wod_
5 Rounds for time
1 Sled march- (March means this is as heavy as possible 50m, no possible way you should be able to run with it, load it up)
200 M run
1 Minute rest