:startwod:
Warm Up
Mobility and Line Drills
3 Warm Up Sets Shoulder Press 5 – 8 Reps @ 30 – 50%
Strength Workout
Shoulder Press
If you are on week #2-
Set #1 is 3 reps @ 70% of your “working” one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%
then:
Conditioning Workout
Snatch Test
As Many Snatch As Possible in 3 Minutes
135Men/95Women (must be full snatch or Power Snatch into OH Squat)
Immediately after
1000 Meter Row for time (post Snatch # and Row Meters and Time)
Endurance Training (Optional) 3 + hours after CF
3x5min Interval Run or Row w/3min recovery between
5x5min if no CrossFit WOD today
:endwod:
