Wednesday 10-26-16 WOD

Sarah working on a Snatch Grip Push Press (SGPP) & Overhead Squat (OHS) complex in a segment of our strength cycle. 

Take your time, maintain positioning, and be patient. 

Wednesday 10-26-16 WOD

CrossFit:
A.
Snatch 5 x 1 @ 82%

B.
Clean & Jerk 5 x 1 + 1 @ 77%

C.
Snatch Grip Deadlift (SGDL) 1 x 3 @ 110% of Snatch

Fitness:
A.
3 Rounds NFT
5 Heavy KB snatch/arm
5 Double Bell Clean @ F.S.
5 Front Rack Lunges*
5 Single Arm Strict Press/arm

Take time to build up to all your weights then start your three rounds.

*Keep one KB in the front rack position over top of the active working leg. ie. KB should be in the front rack position on the right side and the athlete should completing five back lunges (stepping back with the left leg while using the right leg for all five reps. Once complete switch to the left side and repeat.

B.
21-18-15-12-9-6-3
Med Ball Cleans 20/30#
Kcal on the rower