CrossFit

Warmup

2 Rounds
Row 300m
:30 HS Hold
12 DB Push Press

T-spine Mobility

Strength/Oly

Pause Power Position (aka Hip Position) Squat Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 85%+
Heavier than 9/7/2017

WOD

3 Rounds
15 HSPU
21 DB Snatch 50/35lbs
Row 500m

Beginner: 3 Wall Walks or 15 Dumbbell Push Press; 35/20 DB
Intermediate: 8-12 HSPU with reduced ROM
Advanced: Rx

The HSPU Should remain 3 sets or less each round. Pick a pace on the rower that is sustainable. Avoid going from a 1:50/500m Pace to a 2:30/500m pace over 3 rounds.

Competitor Extra

Good Mornings
3×20 @ 75/55lbs
Rest as needed

QuickFit

6 rounds
AMRAP 2 Minutes
10 Burpees (Advanced Burpee Box Jump Overs)
20 Squats (Advanced 25)
Max reps med ball situps
Rest 1:00