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Monday 3/10/14: CrossFit CSA WOD

warm-up

general + shoulders, triceps and lats

review the kb snatch

 

strength

Bench Press Hell (groups of 2-3, always have a spotter)

At 50% 3x3reps w/ :30sec rest holding bar with arms extended

Rest while partner goes

At 60% 3x3reps w/ :30sec rest holding bar with arms extended

Rest while partner goes

At 70% 3x3reps w/ :30sec rest holding bar with arms extended

 

WOD

10min AMRAP

burpee

1-arm kb snatch each arm

reps go 1-1, 2-2, 3-3, 4-4…

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