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)
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