Wednesday 5-20-15 WOD

Jon enjoying a little post WOD sit down after destroying one of last weeks workouts (50 Squat cleans for time with 5 burpees EMOM to slow you down on the way). This kid's going to be a BEAST!

Wednesday 5-20-15 WOD

CrossFit:

A.

20 Min Build in 3 POS Snatch

Pull From High Hang, Launch, Ground without putting the bar down and focus on catching the bar in your hip crease with each repetition. Catch the bar in a power position or full squat as necessary.

When bringing the bar back down after a successful lift play chicken with the bar on the way down to absorb it. Do not bring your hips back and wait for the bar to connect. There will be a demo during warm up on how to accept the bar for multiple repetitions. This should be practiced anytime you do the Bergener warm up or while training your snatch.

B.

3RFT

50 Double Unders

15 C2B Pull Ups

Fitness:

A.

5 Rounds of

10 BB Back Squat

8 Chin Ups

6 Alternate Double Bell Press (seesaw style)

B.

3 RFT

50 Double Unders

15 Unbroken Wall Balls (5 burpee penalty for breaking up your wall balls)