Strength

Power Snatch

3-3-3-3-3

WOD

“Nancy on a Boat”

5 Rounds

500m Row

15 Overhead Squats (95,65)

Level 2- 75,50

Level 1- 55.35, 10 Reps

If you can arrive early please follow coach Erics front rack protocol

OLY **6:00PM Class Only**

http://crossfitkells.com/wp-content/uploads/2016/12/FrontRack.mov
Warm up
1 rnds
10 strict press
10 push press
10 push jerk
10 split jerk
Front rack stretch
2 rnds
10 squat
10 jump squat
10 sotts press
2 minute total squatting quad stretch with weight
3 sets light
2- squatting quad muscle clean
2-squatting quad power clean
2-squatting quad squat clean

Clean
2 pull+ 1 clean + 1 jerk
65%
70%
75%
80% x2

1 clean -1 jerk
90% x2

Strength
Jerk from rack
3-3-2-1
10 weighted back extensions between sets

10 min amrap
10 KB sotts press
10 double KB Russian swings
10 weighted hip thrusts