Monday 5-04-15 WOD

Coach Down... Coach Down... Prowler season is upon us. 

Coach Kraus demonstrating the potential for catching the "Prowler Flu" after an intense training session.

Monday 5-04-15 WOD

CrossFit:

A.

3x2 High Hang Snatch

3x2 Snatch from Launch Position

3x2 Snatch from the ground (without releasing the bar)

Build weight as needed. As soon as you start adding weight count that as your first set.

B.

10 Min EMOM

Using the weight you built to previously for the snatch from ground x 2 perform one squat snatch from the ground every minute on the minute with the goal of receiving the bar directly under it. If you have to step forwards or backwards to gain balance under the bar you owe 10 burpees for each imperfect lift. Your accumulated burpees must be done at the END of the 10 min AMRAP. 

C.

6 Min AMRAP

9’ Handstand Walk to wall followed by 5 HSPU

15 T2B

Fitness:

A.

4 Rounds NFT

3-5 Strict Pull Ups

3-5 Strict Double Bell press followed by MAX push press with the same double bells.

10 Heavy KBS chose a heavy bell for 10 swings

5-8 Weighted or deficit Push Ups

B.

 6 Min AMRAP

10 Ball slams

10 Slam Ball Cleans

Immediately after the 6 min AMRAP (within one minute of finishing) 600m row for time.

Post scores for the AMRAP and your 600m Row time.