WOD

CrossFit Collaboration – CrossFit

4 week strength conditioning training cycle

Warm-up

Warmup (No Measure)

500 m row

20 good mornings w/barbell

10 overhead squats w/barbell (3 second hold)

Strength/Skill

Hang Power Snatch

3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70% (8 min)

Front Rack Lunge

Barbell Walking Lunge 5 x5 (moderate weight) (8 min)

Push Jerk

Power Jerk, behind the neck 3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70% (8 min)

WOD

Metcon (Time)

10 rounds for time (15 min time cap):

6 Pullups

6 Pushups

6 Pistols or 12 jump lunges