Dynamic Oly
Strength
Snatch Complex (6 Rounds Hang Power + OHS + Squat Snatch)
**Build to a heavy complex
WOD
“12 Days of CrossFit”
1 HSPU
2 OHS (95,65)
3 Snatch (95,65)
4 Snatch Grip Dead Lifts (95,65)
5 Box Jumps (24,20)
6 K2E
7 Burpees
8 Kettlebell Swings (55, 35)
9 Ring Dips
10 Walking Lunges (L+R=1)
11 GHD Sit Ups
12 oz Beer or Ball Slams
Complete the workout, like the song. Round one is one HSPU. Round 2 is 2 OHS then 1 HSPU. Round 3 is 3 Snatches, 2 OHS, 1 HSPU. Etc……
2 OHS (95,65)
3 Snatch (95,65)
4 Snatch Grip Dead Lifts (95,65)
5 Box Jumps (24,20)
6 K2E
7 Burpees
8 Kettlebell Swings (55, 35)
9 Ring Dips
10 Walking Lunges (L+R=1)
11 GHD Sit Ups
12 oz Beer or Ball Slams
Complete the workout, like the song. Round one is one HSPU. Round 2 is 2 OHS then 1 HSPU. Round 3 is 3 Snatches, 2 OHS, 1 HSPU. Etc……
Abs/Core
5x1min static band holds
**Attach micro band to the top of the rig, arms extend overhead and, hold hollow body position
**Attach micro band to the top of the rig, arms extend overhead and, hold hollow body position
Finisher/Recovery
3x100m KB farmers carry (70,55)