Monday, March 4, 2019

3
Mar

Monday, March 4, 2019

CROSSFIT

Skill

Snatch Technique

Strength

Snatch complex

2 Snatch Pulls + 1 Hang Squat Snatch
5 sets @ 65-75%

WOD

3 Rounds – 3 Min Work/3 Min Rest

20 Box Jump Overs
10 Hang Power Snatch
Max Effort – Cal Bike/Row

L1: 25 reps @ 24″/20″, 135/95
L2: 24″/20″, 95/65
L3: 20″/16″ or Step Over 24″/20″, 75/55
L4: Step Ups 20″/16″, DB Snatch

BOOTCAMP

Skill

Review Double Dumbbell Squat Cleans

WOD

“19.2”

20 Min AMRAP

25 Sit-Ups
50 Singles
15 Squat Cleans
25 Sit-Ups
50 Singles
13 Squat Cleans
25 Sit-Ups
50 Singles
11 Squat Cleans
25 Sit-Ups
50 Singles
9 Squat Cleans
25 Sit-Ups
50 Singles
Max effort – Squat Cleans

Leave a Reply