Tuesday WOD

CrossFit 201 – CrossFit

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Shoulder Mobility

Power Snatch/ Power Clean

Burgener Warmup/ Technique breakdown

2 Rounds

:30 minute bike (warmup pace)

10 Kip Swings

10 Situps

5 Barbell Power Snatch

5 Barbell Power Clean

Metcon (10 Rounds for weight)

Every 3 minutes x 5 Rounds:

10/7 Cal Assault Bike

10 Toes-To-Bar

*3 Power Snatch (climbing)

immediately into;

Every 3 min. x 5 Rounds:

10/7 Cal Assault Bike

10 Toes-To-Bar

*3 Power Cleans (climbing)

The scaled version of this today is just going to be working your form. Try 5 light reps every round instead of climbing.

You can go up every round or every other round. Do what makes you feel good, but keep technique numero uno today. If you’re feeling saucy and you really want to hit a max throughout the workout, go for it 😉

*For the record, the only rest you’re getting is the rest you earn from finishing early. If you do this right, you should be done in 90sec. – 2min. range.”

Cool Down

Accessory Work

Metcon (No Measure)

Pick one:

1.) 400m Farmer Carry 70/53s

2.) Partner Planks with 45/35lb plate. 1min. on x 1min. off x 4 Rounds each.

3.) 5min. AMRAP with a partner:

Max D-Balls with the heaviest ball possible. 150, 100, or 75lb. (You do 5, I do 5 style.)”

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