Warm up: Coach’s Choice
Strength/Skill: Snatch
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP.
Strength Metcon: 5 Rounds for Reps
1 Minute Max Effort Snatches (90%)
1 Minute Rest
*Decrease weight each round (80%, 70%, 60%, 50%)
Stimulus/Focus: Complete as many reps as possible each minute. You’ll have one minute between rounds to change weight and rest. Your score will be your total rep count.
WOD: 4 RFT (16 Minute Cap)
75 Double Unders
15 Push Ups
5 Snatches (115/75)(75/55)
Stimulus/Focus: This is a classic CrossFit workout-cardio, gymnastics, and weightlifting. Break work as needed, but keep the breaks short. The weight should be on the heavier side. Focus on good movement with your push ups.
Cool Down: 3 Rounds
20 Second Achilles Stretch (each side)
5 Slow Wall Angels