Thursday, December 13, 2018

12
Dec

Thursday, December 13, 2018

CROSSFIT

Skill

Power Snatch Technique

Strength

Power Snatch

3 Min EMOM – 3 rep @ 65%
-1 Min Rest-
3 Min EMOM – 2 rep @ 75%
-1 Min Rest-
3 Min EMOM – 1 rep @ 85%

WOD

For Time (10 Min Cap)

21 – 15 – 9
Snatches (power or Squat)
Pull-Ups

L1: 135/95, C2B
L2: 95/65, Reg or 15-12-9 C2B
L3: 75/55, Jumping C2B or 15-12-9 Reg Pull-Ups
L4: DB Snatches 30-20-10, Ring Rows

 

BOOTCAMP

Skill

Review DB Box Step Overs and Plank Jacks

WOD

For Time:

90 Singles
40 DB Snatch
40 Wallballs
20 DB Box Step Overs
60 Singles
30 DB Snatch
30 Wallballs
15 DB Box Step Overs
30 Singles
20 DB Snatch
20 Wallballs
10 DB Box Step Overs

*Every 4 Minutes on the minute including 0 do 10 Plank Jacks

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