CrossFit Golden: Thursday 5.10.12

Warm-up WOD:

3 rounds
20 Mt. Climbers (right + left = 1)
10 PVC Pass through’s
5 PVC OHS
5 PVC Snatch Balance
5 PVC Scarecrows from hang position
5 PVC Power Snatches
Pre-game:
Mt. Climber stretch, elbows to ground/birthing stretch
8 reps Wall Ball
3×3 Snatch, building up to working weight
WOD:
6 rounds
5 Snatches, see chart
20 Wall Balls
150m Run
Strength:
Shoulder Press 5-5-5-5-5+
Max Snatch Working Weight
>230 185
225-205 165
200-190 155
185-170 135
165-140 115
135-115 95
110-95 75
90-80 65
75-65 55
60-50 45
>50 35