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June 8 2016 WOD


June 8 2016 WOD

William Front Rack Instruction

June 8 2016

Faith Rx’D Cleveland Workout + Worship will be meeting next Wednesday, June 15th, at our very own CrossFit Strongsville at 8PM (no 730PM Class). It’s a free workout (optional) followed by a group discussion. Invite a friend, all levels welcome!

Low Hang Snatch 3-3-3-3-3
Focus on loading your hamstrings by pressing your feet into the floor and hips back, but still maintain a strong upright chest.
Squat Snatches are preferred, but a Power Snatch + Overhead Squat will be accepted, depending on ability.

Complete as many rounds as possible in 10 mins of:
50 Double Unders/3:1 Single Jump Rope
10 Pull-ups/10 Assisted Pull Ups
Complete as many rounds as possible in 10 mins of:
20 Lateral Burpee (Over Barbell)s
10 Thrusters, (95/65) (75/55) lbs

Try to set a realistic goal for each of these AMRAPS while pushing yourself to attempt an improved skill. If you’ve just started to get Double Unders, take at least one round to complete the full amount or get close to it. The same goes for Pull-Ups. 10 Minutes is a lot of time to accomplish the skill and still get a good workout.
In larger classes, one group will start with the Pull Up AMRAP on the rig side of the gym while the other starts with the Thruster AMRAP on the other side of the gym, per the coach’s discretion.