Monday- Hopped Up

CrossFit 

Thruster
Heavy Set of 5

followed by…

“Hopped Up”
AMRAP 7:
3 Thrusters (95/65)
3 Lateral Burpees
6 Thrusters (95/65)
6 Lateral Burpees
9 Thrusters (95/65)
9 Lateral Burpees

Add 3 Repetitions per round.

Sweat-X

60 DB Snatches
60 Burpee over DB
120cal. Anything
*divide reps with a partner

Open Prep

1. Ring Muscle-Ups
3 Rounds:
20% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups
40% of Max Unbroken Muscle-Ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

2. WOD
Ascending Ladder for 7 Minutes:
3 Thrusters (95/65), 3 Barbell-Facing Burpees
6 Thrusters (95/65), 6 Barbell-Facing Burpees
9 Thrusters (95/65), 9 Barbell-Facing Burpees
​
3. Squat Snatch Complex
On the 1:30 x 7
Hang Squat Snatch + Squat Snatch
Drop between repetitions. Building in weight.