Wednesday 1-20-16 WOD

Happy hump day! Caden taking a lift at FrostFit this weekend... 

Wednesday 1-20-16 WOD

CrossFit:

A.
20 Min Build Snatch Complex

High Pull High Hang
Snatch Fr. High Hang
High Pull Fr. Launch
Snatch Fr. Launch
High Pull Ground
Snatch From Ground

Main goal for this complex is to create a consistent bar path and find your contact point with each and every rep. Maintain a grip on the bar throughout the whole complex. Squat snatch is the method to receive the bar for each rep.

B.
1 RFT
30 Wall Balls 20/30#
30 Box Jumps
30 Pull Ups
30 KBS 30/50#
30 Burpees

Fitness:
A.
15 Min Circuit
10 Double bell deadlift followed by a 60 second hold*
90 Second Plank (forearms)
10 Double Bell burpee (standing up only no jumping)
6 Double Bell Strict Press (standing)

*For the 60 second hold make sure bells are in your hands, your back is to the wall, ABS tight, glutes tight, quads flexed, then start the 60 second count.

B.
1 RFT
30 Wall Balls 20/30#
30 Box Jumps
30 Pull Ups
30 KBS 30/50#
30 Burpees