Tuesday 5-24-16 WOD

It's always good to have a camera ready. Even if you can't explain what's going on... 

Tuesday 5-24-16 WOD

CrossFit:

A.
15 Min Build
Snatch pull from launch + pwr. snatch

Key points.
-Make sure to start with your shoulders in front of the bar and weight through mid foot.
-As you stand up sweep the bar in and find your contact point.
-Finish your pull and keep the bar close. Hips, knees, and ankles should all hit full extension before    you pull under the bar.
-Keep your elbows high and outside
If you pull looks good then make your snatch look the same!

B.
3x3 Back Squat @ 85% of 1RM

C.
5 Min AMRAP
10 C2B Pull Ups
10 HSPU

Fitness:

A.
in 5 minutes Build to a heavy 5 double bell C&J

B.
10 Min EMOM
5 Double Bell C&J

C.
3x3 Back Squat @ 85% of 1RM

D.
6 Min AMRAP 200m Run
15 Wall Balls 14/20#