WOD

CrossFit

Strenght:

Snatch
Every 2 minutes, for 10 minutes (5 sets):
(Snatch + Low Hang Snatch) x 2 reps each @ 75-80%

Followed by:

Every minute on the minute for 7 minutes:
Snatch x 1 rep

*Sets 1-3 @ 80-85%
*Sets 4-7 @ 85-90%

Conditioning:

“Jackie”
For Time
1,000 Meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups

Phoenix Fit

Strength/Skill:

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side

Followed by:

Five rounds for time of:
200 Meter Run
20 Jumping Lunges
20 Air Squats