Swamp City Fitness – Swamp City WOD
Warm Up
If you arrive early work on Double Unders
250M Row
30 DUBS or 70 Singles
PVC Routine
10 Behind the Head Snatch Press (PVC)
10 OHS (PVC)
10 Snatch Balances (PVC)
10 Best Swings
30 DUBS or 70 Singles
Strength
Welcome to the beginning of a 5×5 Lifting Program. This will be week 1 of an8 week Cycle.
25Min to Complete
Warm Up to 85% of your 1RM for each movement.
5×4 Snatch Grip Behind The Head Push Press
5×2 OHS
5×2 Snatch Balances
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#