Monday- Doctors Orders

CrossFit

Back Squat
3 Sets of 5

3 Rounds:
50 Air Squats or 20 Alt Pistols
35 Push-ups
20/15 Calorie Row
*Pistols are for competition practice...

Sweat-X

3 Rounds of:
10 Cal. AirBike
10 Alt. DB Snatch
10 Slamball
20 Lateral Jumps
*round for round with a partner

Open Prep

1. Snatch Primer
On the :90 Seconds x 3 Rounds @ 40%:
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch

2. Low Hang Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching.
Stand the bar tall, and lower to just above floor.

3. Back Squat
5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

4. Class WOD