3/11/20
WOD

20200311

CrossFit:

Strength: 4 Sets of

1 Strict Press @90%

-ss-

15 Face Pulls

WOD:

Upside Down and Inside Out

3 Rounds

18 Single Arm KB Hang Snatch (53/35)

9 HSPU

18 Single Arm KB Push Press

9 Pull Ups

Comp:

Strength: 4 Sets of

1 Strict Press @90%

-ss-

15 Face Pulls

WOD:

Upside Down and Inside Out

3 Rounds

18 Single Arm KB Hang Snatch (53/35)

9 HSPU

18 Single Arm KB Push Press

9 Pull Ups

rest 10 minutes

Every :90 for 10 rounds:

1 Power Snatch + Overhead Squat + Snatch Balance

*start at 60% of 1rm and increase weight