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CrossFit -

"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman
"Forging Elite Fitness"
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1st Fundamentals Week Free

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WOD, 27 Apr

WARM-UP
WU #12
NFT:
10 PVC Good Mornings
10 Supine PVC Muscle Snatch
10 PVC OHS
10 PVC Pass Through
10 PVC Snatch Balance
20 Wall Ball

OLYMPIC WORK
Push Jerk
5set x 2rep @85%

WOD
“Amanda”
9-7-5 Rep Rnds for time of:
Muscle Up
Squat Snatch, #135/95
*If you don’t have RX or assisted MU, then: do 3 Pull-Up/3 HR Push-Up for each MU

OLY WK4 DAY1
WORKOUT
Snatch – heavy single; 80% (of HS) x 1 x 3
Clean & Jerk – heavy single; 80% (of HS) x 1 x 3
Front Squat – heavy single; 85% (of HS) x 2 x 2

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