Monday, July 16, 2018

15
Jul

Monday, July 16, 2018

CROSSFIT

Skill

Snatch Technique

-Positions From Floor

Snatch Grip RDL – Technique
-See Video

Strength

Squat Snatch Singles:

1-1-1 @ 60%
1-1-1 @ 65%
1-1-1 @ 70%
1-1-1 @ 75%

-Rest Between Percentages
-Encourage NO misses

-Then-

Snatch Grip RDL
3 x 3 @ 75%

WOD

10 Min AMRAP

15 Box Jump Overs
12 Thrusters
9 Bar Over Burpees
6 Power Snatches

L1: 135/95, BFB, 24″/20″
L2: 95/65, BOB, 24″/20″
L3: 75/55, BOB, 24″/20″ (Step-overs) OR Jump 20″/16″
L4: DB Snatches, DB Thrusters, Reg Burpees, 20″/16″ (Step-Overs)

 

 

BOOTCAMP

Skill –

Plate Jumps
-Start Jumping
-Jumping For Height

WOD –

400m
40 Air Squats
40 Slam Ball Slams
40 Over the Shoulder (with slam ball)
40 Plate JUMPS (plate height should be adjusted to comfort)
40 Ground to Overhead with Plate
40 Push Ups
400m Run

 

Leave a Reply