Friday, July 6, 2018

5
Jul

Friday, July 6, 2018

CROSSFIT

Skill

DB Hang Clean and Jerk/DB Snatch

-Start Positions
-Pulls/Catches

Strength

7 Rounds – 2 Min Per Round

3 Strict Pull-ups
6 Push Press
12 “Heavy” Russian KBS

WOD

For Time: (15:00 Cap)

–16 Single Arm OH DB Lunge–

3 Rounds:
12 Dumbbell Hang Power Clean & Jerk (Open Standard)(6/side, then switch)
16 Airsquats
100m Run

-Then-

3 Rounds
12 Dumbbell Snatch (6/side, not alt. per side then switch)
16 Air squats
100m Run

–16 Single Arm OH DB Lunge–

L1: 70/50, Single Arm OH Lunge
L2: 50/35, Single Arm OH Lunge
L3: 35/25, Single Arm FR Lunge
L4: 25/20, Body weight Lunges

 

 

 

 

 

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