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13 Sept 2017 KDA CrossFit in San Diego

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13 Sept 2017 KDA CrossFit in San Diego

Warmup:
Bear Crawl to wall then Handstand Hold
Glute Bridge w/ Hold
Runners Lunge
Plate Overhead Squat

Sport:
1RM Snatch Retest

then
50-40-30-20-10 Double Under
25-20-15-10-5 Dumbbell Power Snatch

Lifestyle:
A.
Push Press 5×5

B1.
Waiters Carry + Farmers Carry 150′ x4

B2.
Kipping Pullup x10 / Inverted Ring Row x8-10 x3

C.
DB Floor Press 8-10 x3

D.
x3
Row :30
Rest :30
Burpee :30
Rest :30

Training Notes:
Sport: Today is your Snatch re-test day, spend as much time here as you want, the conditioning piece is “dessert”

Lifestyle: You guys are in a upper body push/pull focused day working some pushing strength in various planes, overhead stability, grip strength, and a quick and dirty row/burpee combo.