Wednesday - CrossFit


Pendlay Row (5x5)

Work up to heavy setof 5. Goal is to match you best clean.

Metcon (Time)

4 Rounds for Time
12 Dumbell Snatch 70/50/35
18 Push ups
24 Double unders

Dumbbell Snatch
Alternating arm each rep. Weight should be slightly outside of comfort but nottoo heavy that it stops you in your tracks.

Push ups - To scale it can be done as a 2 part push up or off a box.

Double Unders-Try to start with practicing a few, then finish off with some single unders. You can also start single undersif skipping isn't quite your thing yet, but double them up.

Dan Shrum