Friday, March 30, 2018

29
Mar

Friday, March 30, 2018

CROSSFIT

SKill –

Hand Snatch Technique

Strength –

Snatch Complex: (15 Min)

1 Hang Power Snatch (just below knee)
1 Hang Snatch (just above knee)
1 OHS

-Build up to a heavy, but technically sound set-

**Challenger**

12 Min AMRAP

10 Kettlebell Swings
10 Sit-Ups

WOD –

20 Min E2MOM (every 2 Min)

1) Row 200/150 Meters
2) 8 OHS
3) 50 Double Unders
4) 3-5 Ring Muscle Ups
5) 6 Double KB Hang Squat Clean Thrusters

L1: 250/175, 135/95, White/Yellow
L2: 200/150, 115/80, 10 Pull-ups, Green/Blue
L3: 150/100, 65/45, 2x SinglesU, Banded Strict Pullups, Yellow/Red
L4: Row for 1 Min, Goblet Squat, Single Unders (same rep count), Ring Rows, DB Clean

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