Wednesday September 26th – Train Harder CrossFit

Warm Up
3 Rounds
10 cal row (slow)
5 Push Ups
10 Ohs with empty bar or pvc
Grab a bar to review snatch progressions
0-2 Minutes 10 Snatch grip power position high pulls
2-4 Minutes 8 power position power snatch
4-6 Minutes 6 Hang position power snatch + overhead squat
6-8 minutes 6 From the shin, full snatch

18 Minutes to find your 1 rep max snatch, never athletes drill technique and do sets of 2 or 3.. work your overhead squat. Remember your number!

Wod
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups

Scroll for scaling options.
Post rounds completed to comments.

Scaling
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
12-cal. row
12 push-ups

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10-cal. row
10 knee push-ups