Wednesday 12.05.18 - CrossFit

A. 3-Position Power Snatch 8 x 1

Within 16 minutes:
3-Position Power Snatch
– 8 sets of 1 rep
Rest as needed

High Hang, Below the Knee and from the Floor

B. 3 Rounds For Time of Bar Muscle-Ups, Burpees, Ring Dips, and Double-Unders

3 Rounds for Time:
– 5 Bar Muscle-Ups
– 15 Burpees
– 15 Ring Dips
– 50 Double-Unders

C. Alternating Sets: Weighted Ab-Mat Sit-Up, GHD Weighted Hip Extension

3 sets, for quality, of:
C1. 20-25 Weighted Ab-Mat Sit-UpsC2. 15-20 GHD Weighted Hip Extensions View on WodUp

Compare to other Wednesdays