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General Fitness 11.04.15

4
Nov

General Fitness 11.04.15

Prep Work3 min

Row/run/airdyne

3 rds

10 Wall facing squats

10 Russian swings

10 T-spine wall press
WOD

A.

10 Min EMOM

LVL 1

Power snatch X3
LVL 2

Touch n’ Go 2 Squat snatch-No excessive pause at the hip on the way down
****Both programs add weight as you go, quality of form is the biggest priority.
B.

5X8-10 Behind the neck strict press, keep the weight about the same as last week
C.

9 Min AMRAP

15 Toes to bar

10 Dead Lifts 115/75

5 Power snatch 115/75

This is from the crossfit open 15.1
Cool Down

Mobility

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