140925 Work Capacity Ramp Week

Warm-up
3 rounds (PVC (add pass throughs), EB, EB)
200m run
Snatch high pull
Hang power snatch
Hang snatch
Snatch
1 round no run Bar+10/15 

WOD 1
20: to find 1RM OHS

WOD 2 
AMRAP 7: 
5 HSPU
10 EB OHS
10 EB SDHP

COACHNOTES: Breaking up work capacity work with a 1RM for OHS using the snatch work during the warm-up to get shoulders ready. 

WODNOTES: 20: plenty of time, most were done in 15: if everyone showed up on time. Lot sof dropped bars during WOD 2. Consider light loads next time. 7: was a good amount of time. 

 

Michael Reynolds

CrossFit Level 1 Coach