CrossFit WOD 1/23/20

Warm-up

Upright row w/hold

Upright row to overhead

BN press/half squat/squat

SGDL

High hang muscle snatch + OHS

Hang muscle snatch + OHS

Muscle snatch + OHS

Power snatch

Snatch

Metcon (5 Rounds for weight)

EMOM 20

M1- x5 Snatch DL

M2- x2 power snatch

M3- x1 Snatch

M4- Rest and adjust weight
*Build after every 4th min

**Maintain the weight across until the single snatch is complete.

***This is an incredible chance to improve your snatch.

Workout of the Day

CrossFit

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    CrossFit Elizabethtown – CrossFitMuscle-ups (muscle-up practice )items to cover:

    – false grip/normal grip
    – hollow and arch position
    – hips to rings, rings to sternum
    – support position

    – Muscle-up modification (see video)5k Row (Time)Max Effort 5k Row

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