Monday, November 7, 2016

6
Nov

Monday, November 7, 2016

CROSSFIT

Skill –

Snatch Technique

Strength –

Knee Snatch

6 x 2 @ 70%-85%

(either set up blocks where the bar is just below the knee or pause just below the knee for 3 seconds each snatch)

WOD –

3 Rounds

400 M Run

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

 

METABOLIC

8 Min AMRAP

8 Burpees

8 KB Swings (Russian)

–2 Min Rest

8 Min AMRAP

8 KB Swings (Russian)

8 Slam Balls

–2 Min Rest

8 Min AMRAP

8 Slam Balls

8 Burpees