Fun video from Regional’s I thought I would re-post!
You won’t go into too many CrossFit’s and see two women snatching 135lbs in a WOD! We got strong women at Precision in more ways than one, and it doesn’t stop with these two!
WARM UP:
200 M. Row
Then:
2 Rounds (Cindy)
5 Pull Ups
15 Push Ups
20 Air Squats
SKILL:
7 Min. of Muscle Up Work
-Ring Swings / Hollow Taps
-Ice Cream Makers
-Band / Bar Transitions
-Position Work
LIFT:
Power Squat Snatch
5 @ 70%
4 @ 80%
3 @ 90%
WOD:
“SHRED-FEST #3”
1000 M. Row
Then:
3 Rounds
7 Bar Muscle Ups
14 KB Swing (70/53) (53/35) (44/26)
21 Double Unders (63 Singles)
Then:
1000 M. Row
*Sub. BMU for Jumping BMU, Ring MU, or Ring Dips
POST WOD:
Shoulder Mobility
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