3-17-15 WOD

Meghan Finishing up 15.3 today and swearing like a sailor 

3-17-15 WOD

CrossFit: 

A. 

3 Rounds NOT FOR TIME

5-8 Strict HSPU (if you do not have strict HSPU use this as 3-5 negatives with a deficit if needed) for strength building.

5-8 KB Snatches/arm Build up to and use a challenging weight for 5-8 straight reps each arm.

Max # of double unders unbroken. OR 20-30 Triple unders OR If you don’t have consistent DU’s work on getting 30 reps to start with.    

B. 

5 Min AMRAP 

10 HSPU

10 Ring Dips

Fitness:

A.

5 Rounds NOT FOR TIME

8 BB Back Squats

8 Push Ups 

6 Chin ups @ 41X1

B. 

5x300m Row with 1 min recovery between rounds 

Weightlifting:

Snatch with coach Craig Gilbert

Foundations: 

Review: Burgener Warm Up

New Skills: Hip Hinge, & Deadlifts & Kettlebell Swings oh my!