Monday, March 18, 2019

17
Mar

Monday, March 18, 2019

CROSSFIT

Skill

Power Snatch Technique
-3 Position Review

Strength

3 Position Pause Power Snatch
-4 x 3 @ 80%
-Pauses are @ below knee, above knee, and just before power position

WOD

For Time – 12 Min Cap

80 Double Unders

-1 Min Rest-

3 Rounds
8 Hang Power Snatches
16 Box Step Ups

-1 Min Rest-

80 Double Unders

Score = Time or # Of Reps

L1: 100 DUs, 135/95, 24″/20″
L2: 80 DUs, 95/65, 24″/20″
L3: 40 DUs or 160 Singles, 75/55, 20″/16″
L4: 80 Singles, 55/35, 20″/16″

BOOTCAMP

Skill

Review Movement Technique

WOD

3 Rounds For Time

20 Dumbbell Snatches
12 Burpees

-3 Min Rest-

3 Rounds for Time

20 Jumping Chest 2 Bar Pull-ups
12 Burpees

Cash Out – Core Blast

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