160728

Last Saturday’s 7am bunch cranking out a boatload of Snatches and Pull-ups under the eye of Coach Matt. 

THURSDAY

WOD

160728WOD
EMOM x 10 of:
Snatch

10 X 1

STRENGTH

160728STRENGTH
EMOM x 10 of:
Squat Clean & Jerk

10 X 1

ACCESSORY WORK

A. Bike 100 Calories @ 70% effort
B. Row 2,000 meters @ 70% effort
C. Jog 1 mile, slowly

BASEFIT

WOD

160728BF
5 minute AMRAP of:
10 DB Snatch, alternating
15 ABMAT SU
20 Air Squats- rest 3 minutes

Repeat for 3 rounds

MOBILITY WOD

Warm up: row/jog/air dyne 

Shoulder flexion with strap

Shoulder abduction with strap

Overhead lateral lean

Hip distraction

Plantar flexion stretch and grind

T ham with foam roll 

Todd’s *3

Lax ball upper trap/scap (as homework)

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