Wednesday 12-16-15 WOD

There's nothing like a thruster Thursday. Right guys?

Wednesday 12-16-15 WOD

CrossFit:

A:
20 Min Snatch Skill and build

High hang power snatch & power snatch form launch.

Main focus is to produce as much power as possible from the high hang & launch position and be able to catch the bar in a solid power position. Make sure to hold the receiving position for two seconds and let the bar settle before standing it up. The bar should not touch the ground between reps.

B.
3RFT
10 Burpees
10 C2B Pull Ups
10 KB Snatches/arm 40/60#

Fitness:
A.
15 Min Circuit

5 Burpee Pull Ups
10 KBS
15 Hanging Leg Raise
20 Alternate B.W. lunges

B.
3 RFT
10 Burpee Box Jump Overs
10 Wall Balls 16/25#
10 KB Snatches/arm 25/40#