“Nothing great in the world has ever been accomplished without passion.” – Georg Wilhelm Friedrich Hegel
WARMUP
10 min AMRAP
1 min cardio
5 KB Deadlift
5 KBS
3 burpees
3 inchworms w/ push-up
:30 handstand hold or plank hold
Then….
BB Warmup + Power Snatch
STRENGTH
Power Snatch
-Find a heavy set of 3 for the day and then a heavy set of 10. These should be touch-and-go if possible. These are not to failure.
WOD
AMRAP 18 min
Row 250m
7 DL (Rx+ 275/205) (Rx 225/155) (Fit 135/95)
5 Burpee
3 HSPU (Rx+ Strict) (Fit: Pike Push-ups)
Goal: 5+ Rounds
OPTIONAL POST WOD
50 Unbroken Russian KBS (or as few sets as possible)
CrossFit Reserve 