Friday 7.19

Friday 7.19

FRIDAY
CrossFit


Strength: Snatch
3m Warmup: 2×3 Snatch Balance, any weight
Then EMOM 10m
1-5: Power snatch x2
6-10: Squat Snatch x1

WOD: 3 Rounds
20 Pull-ups
30 Push-ups
40 Situps
50 Air Squats
60 Double Unders

Sweat
Core: 4 Rounds
10 Standing Marches, MB OH
10 MB Thrusters
20 Russian Twists
10 Straight Leg Up Downs

Conditioning: For Time
Run 400m
20 Jumping pull-ups
30 Burpees
20 Jumping Pull-ups
30 Situps
20 Jumping Pull-ups
30 Air Squats
20 Jumping Pull-ups
100 Double Unders/200 Singles

The Program
1. Strength and WOD

2. High Bar Back Squat
4-4-4-2-2-2

3. 12m AMRAP
2 TGU 70/53, each arm
6 Power Clean 185/125
6 STOH

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