WOD: August 6th, 2018

Announcements

NEW ADDRESS: 3120 44th Ave N

Friday, August 10th
Friday Night Lights
Location: Crossfit 727

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (4 mins total)
Banded Good mornings x20
Spiderman Lunges w/ reach 50′
Squat Jumps x20
Pass throughs x20

Strength Warm-Up
Snatch Progression:
Halting Snatch Grip DL (Pause right before full extension)
Halting Snatch Grip DL + Hi Hang Pull
Halting Snatch Grip DL + Hi Hang High Pull
Halting Snatch Grip DL + Hi Hang Power Snatch
Halting Snatch Grip DL + Squat Snatch + OH Squat

WOD Prep (Movement Standards)
Plate OH Walking Lunges
Pull-Ups

Snatch Complex

Halting Snatch Deadlift + high Hang Snatch + OH Squat

WOD

Fitness
AMRAP, 12 mins
30 OH plate lunge 25/10
15 Barbell Pull-Ups or Ring rows
*Plate has to be locked overhead with straight arms

Scaled
AMRAP, 12 mins
30 OH plate lunge 35/25
15 Jumping Pull-Ups
*Plate has to be locked overhead with straight arms

RX
AMRAP, 12 mins
30 OH plate lunge 45/35
15 Pull-Ups
*Plate has to be locked overhead with straight arms

Accessory/HIIT/ROMWOD

1.
Accessories, not for time
4 Sets
10 barbell curls
10 delt raises
10 shoulder flys

3.
Foot Speed Drills
30Plyo Step Ups 16/12
20Plyo Skiers on bench
Agility ladder
10 Shuttle springs 5m

2.
ROMWOD