Aerobic Development, Snatch Skill Work, Muscle-Up Transition Work 02.23.2017

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

3 rounds

1 building block run (nose breathing)

25′ bear crawl down and back

25′ Samson stretch

25′ lateral squats

5 pass through + 5 supinated pass through (PVC)

5 OHS + 5 snatch push press + 5 snatch balance + 5 hang snatch (PVC)

5 muscle-up transition @ 2222

Optional lifting piece:

snatch push press + snatch balance + overhead squat

With remaining time, work on aerobic capacity, gymnastic goals, individual dysfunction or make-up work from Monday, Tuesday, or Wednesday.

*If you make-up a workout, please go back and record the workout in WODify.

Opt: Snatch Push Press + Snatch Balance + Overhead Squat (No higher than 75% of snatch)

From rack as complex, position priority.

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