3-7-2016

Lift:

5 x 1

Power snatch @75%

Notes: working on a strong pull and being quick under the bar

12 min EMOM

1 full snatch @ 75% adding 5% every 2 mins

Skill:

3 X 10 muscleup kipping swings focusing on a tight arch and hollow

3 X 3 muscleups to a transition with no press out

3 X 4 muscleups pushing away at the top and focusing on getting a tight schedule into a powerful kip

WOD:

4 rounds Amrap in 3 mins 1 min rest between rounds:

Amrap 1:

25 wallballs 15 burpees 5 power cleans @185/125

Amrap 2:

15 wallballs 10 burpees 5 snatches @185/125

Amrap 3:

11 wallballs 8 burpees 5 clusters @185/125

Amrap 4:

9 wallballs 7 burpees 5 deadlifts 185/125

Post WOD:

20 min assault bike

CrossFit EaDoMarch 7, 2016