Monday April 30, 2018

29
Apr

Monday April 30, 2018

CROSSFIT

Skill

Snatch Technique

-Burgener Warm-Up
-Warm Up to First Weight

Strength

Squat Snatch

1.) 5-min EMOM: 3 reps @ 80% (Not touch and Go)
–1 Min Rest–
2.) 5-min EMOM: 2 reps @ 85% (Not touch and Go)
–1 Min Rest–
3.) 5-min EMOM: 1 Rep @ 90%

Goal: Build Capacity at a high percentage of your 1RM

**Challenger**

3 Rounds – 5 Min EMOM/1 Min Rest

Min 1,3,5 – 5 Plate Ground 2 Overheads
Min 2,4 – 20 Mountain Climbers (12 per side)

WOD

4 Rounds – 3 Min Work/1 Min Rest

6 Squat Snatches
9 Toes 2 Bar
12 Wall Balls

–Pick Up Where Left Off

L1: 135/95, 30/20, T2B
L2: 95/65,20/14, T2B
L3: 65/45, K2E, 14/10
L4: DB Snatches, Ab-mat Sit-ups, 10/6

 

 

BOOTCAMP

Skill –

Jump Rope Practice – 10 minutes

-working on ~20 single unders unbroken OR Double unders

WOD –

4 Minute AMRAP
20 Single Unders
4 Slam Ball SLAMS!
4 Slam Ball Over the Shoulder

1 Minute Rest

8 Minute AMRAP
40 Single Unders
8 Slam Ball SLAMS!
8 Slam Ball Over the Shoulder

2 Minutes rest

12 Minute AMRAP

60 Single unders
12 Slam Ball SLAMS!
12 Slam Ball Over the Shoulder

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