Tuesday 16SEP14
September 15, 2014WOD
CrossFit East River – WOD
Warm-up
Outlaw Progression Snatch (No Measure)
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Snatch
Overhead Squat
Snatch Balance
Sotts Press
Duck Walk
Hang Snatch (squat)
Weightlifting
Power Snatch + Overhead Squat (Establish 2RM for Complex )
#BeastBarbell, 3×2@ 75% of Snatch
Clean from Power + Push Jerk (Establish 1RM for Complex)
#BeastBarbell, 3 @ 75% of Clean + Jerk
Front Squat (Establish 1RM)
#BeastBarbell, 4 @ 85% Front Squat