Friday’s WOD – July 17, 2015

Friday’s WOD

6:30 AM Yoga will be cancelled the next TWO Thursday’s  7/23 & 7/30.

5 AM CrossFit is back Monday, Tuesday, Wednesday & Thursday!

6AM CrossFit is Monday, Wednesday, & Friday!

Get your WOD in before the heat!

Strength:
Power Snatch Skill Work
*ten minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

EMOM for 5 minutes:
3 position Power Snatch at 60% 1 RM.
*2 minute rest
EMOM for 8 minutes:
1 Power Snatch at 85%

Conditioning:
CAT ONE:
10 Minute AMRAP of:
15 Kettlebell Swings 73/53#
50 Double-Unders

CAT TWO:
10 Minute AMRAP of:
15 Kettlebell Swings 53/35#
30 Double-Unders

CAT THREE:
10 Minute AMRAP of:
15 Kettlebell Swings 53/35#
15 Double-Unders/ 90 Singles

CAT FOUR:
10 Minute AMRAP of:
15 Kettlebell Swings 35/26#
30 Singles