Monday, October 29, 2018

28
Oct

Monday, October 29, 2018

CROSSFIT 

Skill

Hang Power Snatch/Power Snatch Technique

Strength

6 Rounds – 2:30 Per Round (15 min)

12/9 Cal Row/Bike
1 Hang Power Snatch
1 Power Snatch

*Increase Weight Each Set – 80% of Max**
*Keep The Row/Bike Same Pace Each Round*

L1: 15/10 Cal.
L2: 12/9 Cal.
L3: 9/7 Cal.
L4: 7/5 Cal.

WOD

4 Rounds – Max Reps (12 min)

Min 1 – 8 Alt DB Snatch (+) Max Reps: Double Unders
Min 2 – 8 T2B (+) Max Reps: Burpee Box Jump Overs
Min 3 – Rest

**Score=Reps of BBJOs (+) DUs across the rounds**
**This needs to be an “All Out” effort to really hit the stimulus.**

L1: 10 T2B, DUs, 24″/20″, 10 DB Snatches 50/35
L2: 8 T2B, DUs, 24″/20″, 50/35
L3: 8 K2E, 2x Singles, 24″/20″ (Step-Overs), 35/20
L4: 12 Ab-mat Sit-ups, Singles, 20″/16″ (Step-Overs), 20/15

 

BOOTCAMP

Skill

Review WOD Movements
-Proper Scale
-Correct Form

WOD

For Time – “Morrison”

50-40-30-20-10
Wallballs
Box Jumps
Kettlebell Swings

 

Leave a Reply