Info on the Snatch– http://library.crossfit.com/free/pdf/CFJ_Castro_SnatchStrategies.pdf Skill: Snatch http://youtu.be/be97kgQ1Aw8 WOD: “For Time: 21-18-15-12-9” 21-18 Snatch (95/65) Burpee Pull Up After the set of
Group 1 – Running Run 800 meters then AMAP 200 Meter Runs as possible in 10 minutes Group 2 – Bootcamp Tire Flip Ring
Skill: Push Jerk/Split Jerk. 3RFT 25 KBS (70/50) 25 Banded Air Squats (blue/red) THEN 2 RFT 25 DL (205/145)
Rope Slam Superman Burpee Curl to Press Sledge Hammer Tire Flip Ring Dips Rower TRX Row Knee to Ball Slam Ball Over Shoulder 30:30, 30:20,
Skill: Back Squat 5-5-3-3-3 9 min AMRAP of 3, 6, 9, 12, 15, … Left KB Squat Clean (50/35) Right KB Squat Clean HRPU
AMAP of the following 1 Minute Push Press (95/55) 2 Minutes Box Jump 3 Minutes Crunch to Press (25/15) 4 Minutes OHL – Stationary (45/25)
