"Ham Sandwich"

Barbell Skill WorkIMG_4459Deadlift-Power Clean-Front Squat-Push Press 2x5

CrossFit WOD - “Ham Sandwich”

  • 50 Wall Balls (20# M, 14# W)
  • 25 Deadlifts (225# M, 155# W)
  • 50 Wall Balls

*EMOM 5 Burpees*IMG_4456

Comp Extras Snatch

  • 5×2 Squat Snatch

** Clean and Jerk

  • Power Clean + Hang Squat Clean + Jerk, work up to a max set.IMG_4455

** 3×3 Front Squats - same weight across

Strength Focus WOD -

  • Snatch Balance 12 sets x 2 reps

start with an empty bar and slowly work up. catch in the bottom. do not go up if you cannot catch the weight in the bottom of a squat.

IMG_4373 IMG_4401 IMG_4377                                                  Welcome to CrossFit Flagstaff, Veronica! IMG_4407 IMG_4402 IMG_4416 IMG_4410