03 Apr WOD- Tuesday, April 4

Athlete of the month for April is Dwight Cochran! Check out Dwight’s CrossFit Journey HERE.

Barbell Warm-Up

3 reps each of:
snatch DL
hang, high pull
hang muscle snatch
hang power snatch
back squat (1 1/4)
bTK push press
overhead squat
drop snatch
snatch

1x with bar, then 1x with light weight

Strength:

a) 2 Hang Muscle Snatch
Every 90 for 6 sets- increasing is ok

b) 1 ¼ Back Squats
3 reps every 2 min for 10 min
(For quality, to practice “bounce” out of the bottom while staying tight)

WOD:

Alternating EMOM 10 min
-Power Snatch for reps
-Assault bike cal

Lv1: 75/45
Lv2: 105/70
Lv3: 135/95

6pm Lite N Tite
Skill: Max Unbroken Dubs
WOD A:

3 rounds
50dubs/100singles
25 Wall Balls

Rest 6min

WOD B:

3 rounds
500m row
21 KBS
21 Box Jumps

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