Monday 6-27-16 WOD

Monday 6-27-16 WOD

CrossFit:
A.
Build to your heaviest Power Snatch + OHS in 15 Min

When receiving the power snatch make sure to pause in the receiving position then descend into your squat with total control.

B.
EMOM 8
Snatch + OHS or Power Snatch + 2OHS

Perform one full squat snatch + OHS or one Power snatch + 2OHS EMOM style. NO MISSES!

C.
6 Min Ladder starting at one rep each
Pull Ups
S2OH @ 85/115#

Fitness:
A.
12 Min Circuit @ 30/50#
5 KB Snatches/arm
5 KB Clean & Front Squat/arm
5 Push Press/arm

Try to keep the kettlebell up off the ground for the whole circuit. 5 Burpee penalty for putting the bell down.

B.
EMOM 8
5 Burpee Pull Ups
5 KBS 50/70#

C.
6 Min Ladder starting at one rep each
Burpee Box Jump 16/20"
KB Squat Jump 40/60#