WOD – 1/22/19

/ backeastcrossfit

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 minutes of cardio

Then:

2 rounds

40 jumping jacks

10 Barbell back squats

10 band pull aparts

10 pass throughs

10 PVC OHS

Barbell warm up

Snatch deadlift

Snatch deadlift + Shrug

Muscle snatch

OHS

Power snatch

2 Power snatch + OHS

Build up

Spend a few minutes working up to first weight

Weightlifting

2 Power snatch + 1 Overhead squat (1 – 1 – 1 – 1 – 1)

Complete a set every 2 minutes. Build weight across all sets up to a challenging complex.

Back Squat (3 – 3 – 3 – 3 – 3)

Every 2 minutes complete a set of 3 back squat. Build up to a challenging set of 3 reps for the day.

Cool Down

Foam roll upper back and quads with remaining time in class.