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“The DA” looking extra aggressive during Oly class last Friday. 

THURSDAY

WOD PART A:

18 minute running clock:

 

AMRAP in 12 minutes of:
5 Power Snatch, 95/65
10 Thrusters, 95/65
15 Toes to Bar

WOD PART B:

IMMEDIATELY into 6 minutes to find:
1RM Snatch (Full)

ACCESSORY WORK

A. 3 x 6 Sotts Press, add weight
B. 2 X max Superman hold
C. Tabata Pistols

SHRED

WOD

Coach’s choice

Cardio
Slide Boards
Rogue Block Complex
ABS

BASEFIT

WOD

AMRAP in 20 minutes of:
4 Pike Push-ups
8 Bench Dips
12 Strict Press, 45/33
15 Jumping Jacks
18 ABMAT SU
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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