CrossFit WOD, May 7, 2019

Power Plus AmandaHAPPY BIRTHDAY TO ALL ATHLETES BORN IN MAY!

You’re like Sam Briggs – you just keep getting better with age! Keep crushing it in the gym! We hope you have an amazing birthday!Inspiration”Discipline is choosing between what you want now and what you want most.”
-Abraham LincolnWarm-upWarm-upI. AMRAP x 6 MINUTES
:30 Mountain Climbers
:30 Ring Rows or DB Bent Over Rows
:30 HS Hold or Wall Walk
:30 Jumping Air Squats

II. Coach led Snatch warmup
8-10 Snatch Deadlifts
6-8 High Pulls
6-8 High Muscle Snatches
6-8 Hang Power Snatch
6-8 Power Snatch
Athletes will then load very light starting weight on the barbell and practice 5-7 reps of cycling the barbell.WeightliftingPower Snatch (3-3-3-3-3)ON A 15:00 RUNNING CLOCK…
Build to Set of 3 Touch-N-Go Power Snatch
*Moderate-Heavy LoadingMetconMetcon (Time)”POWER PLUS AMANDA”
11-9-7-5
Power Snatch (95/65)
Pull-up (do C2B if you have them)
15:00 Hard CapMetcon (Time)”POWER PLUS AMANDA”
11-9-7-5
Power Snatch (135/95)
Bar Muscle-Up
15:00 Hard CapNewsPULL-UP SEMINAR: MAY 11TH @ 11AM. We will be covering all levels including Strict, Kipping, Butterfly, and Chest to Bar. Each athlete will receive Coaching feedback and programming to improve their current level. This is FREE but only 20 spots available!
https://events.membersolutions.com/event_register.asp?content_id=79020&fbclid=IwAR3uuTh9PMcSzqFipnb2Ni58jyp_OVSzPWX8KuE2ClmYYxcFnk4FFvxzOX4

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