CrossFit Indian Trail – CrossFit
Princess Fiano (Time)
3 Rounds
12 Dumbbell Snatches (50/35)
4 Burpee Pull Ups
-rest 1 minute-
2 Rounds
24 Dumbbell Snatches (50/35)
8 Burpee Pull Ups
Time cap 10 minutes
Rx + as written
Rx 35/25
Warm Up
pvc pass throughs and rotations
spiderman and reach with hamstring lockouts
inchworm with push up
8-10 kip swings
banded good mornings
light DB deadlifts and presses (7-10 each)
light db snatches
5 kip swings + 3-5 strict pull ups
5 light db snatches + 2 burpee pull ups
5 wod weight db snatches + 2 burpee pull ups
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Clean and Jerk (5 sets of clean and jerk singles building in weight)
1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE