Wednesday WOD

WEDNESDAY CROSSFIT 06/12/19

SPORT:

A. Snatch Grip Deadlift (5RM )
eccentric slower than concentric

B. BUY IN: 1,000/ 800 m row

3 sets of:
75 double-unders
25 db snatch

GRIND:

A1. Elevated BB Hip Thrusts (3 x 10-12)
3 sets
elevated hip thrust x 10-12
rest 30 seconds
sled pull
rest 60 seconds

A2. Sled Pull/Drag (3 sets x down and back)

pull sled by tall handles while walking backwards.

B. 2 rounds

40 calorie row
30 db box step up
20 burpees over the blocks