Thursday, January 11, 2017

10
Jan

Thursday, January 11, 2017

CROSSFIT

Skill

Snatch Technique

Strength

Hang Snatch

5 x 2 @ 70-80%

-Then-

Snatch Deadlift

3 x 3 @ 115%

WOD

For Time:

20 Wall Balls
15 Burpee Box Jump Overs
20 Wall Balls
12 Burpee Box Jump Overs
20 Wall balls
9 Burpee Box Jump Overs
20 Wall Balls
6 Burpee Box Jump Overs
20 Wall Balls
3 Burpee Box Jump Overs

RX – 20/14, 24/20
Scaled – 14/10, 20/16
Novice – Pick any weight, Step Ups

 

BOOTCAMP

Skill

5 x 5 negative pull-ups

 

12 Min Time

30sec work/30sec rest

Calorie Row

Ring Rows

Shuttle Sprints

 

For Time:

30-20-10

Goblet Squats

Kettlebell Swings

Leave a Reply