Monday 1DEC14
November 30, 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 + Hang Snatch (5 @ 80% 1RM Power Snatch)
Front Squat (4×3 @ 85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP
Ascending Ladder
1 Burpee
2 KB Snatches 53/35
2 Burpees
4 KB Snatches
3 Burpees
6 KB Snatches
and so forth…