Friday, September 28, 2018

27
Sep

Friday, September 28, 2018

CROSSFIT

Skill

3 Position Power Snatch

Strength

Power Snatch: 12 min EMOM

Min 0 to 3
3 Power Snaches @ 60%

-Rest Min 4-

Min 5 to 8
2 Power Snatches @ 70%

-Rest Min 9-

Min 10-13
1 Power Snatch @ 80%

WOD

4 Rounds – 3 Min Per Round

9 Bar Over Burpees
7 Pull-Ups
5 Power Snatch

*score is the longest time it took (slowest round)
*should be a sprint each round

L1: Bar facing burpees, 3 Muscle ups, 155/105
L2: BOB, CTB, 135/95
L3: BOB, Pull-ups, 95/65
L4: Burpees, Assisted pull-ups, DB Snatch Per Arm

 

 

 

 

 

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