| a) WARM UP:
8 min amrap:
- 10 Air Squats
- 10 Beat Swings
- 10 dowel pass thrus
- 10 sotts press with dowel
- 10 jumping jacks
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| b) STRENGTH:
10 Minutes to Build to a Heavy Complex:
- 1 Pausing Overhead Squat (2 seconds in the bottom)
- 1 Overhead Squat (no pause)
c) WOD PRIMER:
Set up, warm up and prime for the wod (do this together as a class):
- 10 DU, 3 power snatches (75/55)
- 10 DU, 3 power snatches (95/65)
- 10 DU, 3 power snatches (115/80)
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| d) WOD:
The below is 3 x 4 min AMRAPs, with each being AMRAP scored separately.
Part 1 – 4 min AMRAP:
- 30 Double-Unders
- 15 Power Snatches (75/55)
Rest 4:00
Part 2 – 4 min AMRAP:
- 30 Double-Unders
- 12 Power Snatches (95/65)
Rest 4:00
Part 3 – 4 min AMRAP:
- 30 Double-Unders
- 9 Power Snatches (115/80)
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e) ACCESSORY WORK:
- Accumulate 3:00 in a handstand
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f) POST-WOD RECOVERY:
- Roll quads, adductors plus couch stretch
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CrossFit and Personal Training 