Monday the 11th


1) Power Snatch: 2RM (drop first rep) – 2X1@95%, 2X1@90%
2) Snatch Balance: 4X3@100-120% of max double from #1
1a) 4XME Pause Back Squats @ 80%
1b) 4X1:00 (total) Freestanding Handstand Hold – accumulate 1:00 total hold even if broken.
AMRAP (13)
10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps over 12″ hurdle (each jump counts one rep)

Extra Credit:

Secret Sauce of Success


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Filed under crossfit, Oly, personal trainer, strength & conditioning, WOD

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