Monday, April 24, 2017

23
Apr

Monday, April 24, 2017

CROSSFIT

Skill –

Snatch Skill (not heavy) – 3 rounds

1 Muscle Snatch

1 Overhead Squat

2 SOTS Press (stand up the last press once locked out)

Strength –

Overhead Squat

5 x 3 @ 80%

WOD –

5 Min AMRAP

10 Wall Balls

8 Dumbbell/Kettlebell Snatches

2 Min Rest

“Isabel”

For Time:

30 Snatches

L3 – WB (20/14); DB Snatch (50/35); Snatch (135/95)

L2 – WB (20/10) to 9′ target; DB Snatch (35/20); Snatch (95/65)

L1 – WB (any weight to any height); DB Snatch (20/10); Snatch (65/35)

 

METABOLIC

2 Rounds

10 Min AMRAP

10 Dumbbell Snatches

25 Sit Ups

250 M Row/.5 Mile Bike

2 Min Rest