Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Throughs

8 Jumping Squats

6 Inch Worms

1-2 ROUNDS

10 Up-Downs

8 PVC Snatch Push Jerks

6 PVC Jumping OHS

Strength

Squat Snatch (5 x 2*)

*All working sets should be Mod-Heavy to Heavy…about 80-90% of 1-Rep Snatch. Option to build in later sets if perfect mechanics are maintained.

Week 5 of 8

Workout

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
NOTE — Option for Power or Squat Snatch

KG BB: (60/42.5)