WOD

Posted by on Nov 4, 2019 in Fitness | 0 comments

Sky’s Limit CrossFit – CrossFit

Warm-up

Clean Warmup (No Measure)

3 Rounds

Clean Pull x 3 (Floor to Hip)

Hang Power Clean x 3

Push Press x 3

Front Squat x 3

Pass -> x 10

Run 2 Laps

Snatch Warmup (No Measure)

3 Rounds

Snatch Pull x 3

Hang Power Snatch x 3

OH Squat x 3

Pass > x 10

Strength

Pause C&J or Pause Snatch (2-2-2-2-2-2-)

15-20ish mins

Clean & Jerk x 2

*3 second pause @ the knees then execute your clean & jerk

Or…

Snatch x 2

*3 second pause @ the knees then execute your snatch
Focus on proper starting position and perfect pausing position????

Metcon

Metcon (Time)

7 Rounds

American Swings x 7

Box Step Ups x 7 (each leg)

Burpees x 7
Step Ups Rx – 35/20

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