Monday, January 9, 2017

8
Jan

Monday, January 9, 2017

CROSSFIT

Skill –

Power Snatch Technique

Strength

18 Min EMOM

Min 1-5

2 Power Snatches @ 60%

Min 6 Rest/Change Weight

Min 7-11

2 Power Snatches @ 70%

Min 12 Rest/Change Weight

Min 13-17

2 Power Snatches @ 80%

WOD –

18 Min AMRAP

500 M Row

40 Sit-Ups

30 Slam Balls

20 Front Squats (115/80)

10 Bar Over Burpees

 

METABILIC

4x 45sec row (15 sec rest)

Row for calories

Then-

8 rounds

10 kb/db snatches

10 lunges, each side

10 star jumps