Thursday 3/23/2017

CrossFit Hammermill – CrossFit

Warm-up

15min total

7min… 2 rounds w/pvc then 2 rounds w/bar

10 Snatch dl

10 Snatch high pulls

10 muscle snatch

10 OHSQ

8min Stretch& Burgener

Weightlifting

@16-20 Go Over the OHSQ

@20-40 establish new 1RM OHSQ

Overhead Squat (1-1-1-1-1-1…. )

Metcon

@45 start wod

15min total

Metcon (3 Rounds for reps)

3 Rounds

1min Row max cal

1min sled push max for yards 10 yards= 10reps

1 min Russian twists w/medball (L/R=1)

1 min OH Lunge w/plate

1 min rest

Rx sled 90/45

Rx Russian twist 20/14

Rx OH Lunge 45/35

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