Tuesday, October 16, 2018

CROSSFIT 

Skill –

Snatch Technique
-Burgerner Warm-Up
-Snatch Balance (w/ empty bar)

Strength –

Hang Squat Snatching

12 Min EMOM
2 Hang Squat Snatch @ 50-60%

*Hang = just above the knee*
*light weight – pause in the catch*

WOD –

3 Rounds – 4 Min AMRAP w/ 1 Min Rest Between RDs (14 Min)

20 Double Unders
15 Overhead Squats
10 Bar Facing Burpees

*OHS should be unbroken*
*Pick Up Where You Left Off*

L1: Unbroken DUs, 95/65, BFB
L2: DUs, 75/55, BFB
L3: 1/2 Attempts, 55/35, BOB
L4: Singles, Goblet Squats, Reg Burpees

BOOTCAMP

Strength –

12 minutes- 1 set of each every 3 minutes

Dumbbell Front Raises 4X8
Dumbbell Lateral Raises 4X8

WOD –

For Time: 3 Rounds – 6 Min

Row 100m (all out)
Rest 1:00 between rounds

-Then-

3 Rounds For Time:

500m Row
10 Burpees
20 DB Push Press
30 Air Squats