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Thursday 11/10/16 CrossFit Lobo Workout of the Day

9
Nov

Thursday 11/10/16 CrossFit Lobo Workout of the Day

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Strength:

2 x Three position muscle snatch (mid shin, hang above knee, high hang) Barbell Only
Then….
5 x 5 Overhead Squat Warm up to Heaviest weight you can safely lift.
Then…
8 x 1 Segment Snatch (floor, Hang above knee, high hang) (40-70%)

WOD:

14′ EMOM
Every minute complete the following
1 x Snatch
5 x Wall Balls (20/14)
5 x Air Squats
If you finish before 30 seconds, then increase the wall balls or squats as needed to extend to 40 seconds.

Post WoD:

4 x 1′ Front Plank Holds, perfect form, no sagging.

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