6.23.14 – WOD

Coach Melissa standing on top of the podium after a 1st place finish in the Rx Division at the Legendary Competitor series on Saturday.



Warm-up: 3 rounds for Quality of:

50 Double Unders
20 A Squats
10 Shoulder Press, use barbell and add weight each round

Strength: 15 minutes to find a max complex of:

Power Clean + Hang Squat Clean + Split Jerk

WOD: 30-20-10 reps for time of:

Power Snatch, 75/55 pounds
Chest to Bar Pull-ups

*15 minute cap


Warm-up: Jog 800 meters, then do 5 minutes of DROM (coach’s choice)

WOD: 3 rounds for performance of:

2 minutes of Rowing (All Out)
1 minute of Rowing (for recovery)
2 minutes of A Squats
1 minute of Hollow hold
2 minutes of KB SDHP
1 minute of Rest

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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