We’re behind you Hunter. Good luck at the CrossFit Games this week!
Fitness – Strength – Community
WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility
WIN
SKILL:
3 Sets
3 T2B + 3 C2B + 2 Bar MU
20 Hollow Rocks
*Sub. 3 T2B + 3 Pull Ups + 2 C2B Pull Ups accordingly.
LIFT:
Snatch w/ Pause
3 @ 65%
2 @ 70%
2 x 2 @ 75%
*Pause for 3 Sec. just below the knees.
WOD:
“JACK DANIELS”
For Time:
1,000 Meter Run
30 Squat Snatches (115/85) (95/65)
30 Bar Muscle Ups
*17 Min. Cap.
FIT
SKILL:
3 Sets
3 Pull Up Negatives
5 Bar Dips
20 Hollow Rocks
LIFT:
4 Sets
8e DB Reverse Lunges
6 Broad Jumps
WOD:
For Time:
400 M. Run
500 M. Row
30 DB Snatch (50/35) (45/30)
30 Ring Rows
30 Sit Ups
500 M. Run
400 M. Row
*17 Min. Cap.
