Wednesday 9.5.18

 Valerie T.

Valerie T.

Clean & Jerk Warm Up:
5 Romain Deadlift w/ Clean Grip (hip to knee) 
5 Hang Power Cleans
5 Front Squats
5 Hang Cleans
5 Push Press
5 Push Jerk

Strength:
Every 2:30, for 15 minutes (6 sets):

High Hang Clean + Hang Clean + 1 Push Jerk @ 70-75%

WOD:
For time:

10 Hang Squat Snatches (135/95 lbs)
20 Chest to Bar Pull Ups
30 Push Presses (115/75 lbs)
40 Russian Kettlebell Swings (53/35 just to eye level)
50 Alternating DB Snatch 50/35
40 Russian Kettlebell Swings
30 Push Presses
20 Chest to Bar Pull Ups
10 Hang Squat Snatches

Score:  Time
20 min time cap
You will be changing out your own weights during the WOD.

Sc:  Hang Squat Snatch - 115/75 or less *can break up into Power snatch and OHS
Pull-ups or Ring Rows
Push Press - 95/65 or less
KB 35 or less
DB 35/20 or less

New to CrossFit?:  cut all reps in 1/2

Mandi Reading