Thursday, March 22, 2018

21
Mar

Thursday, March 22, 2018

CROSSFIT

Skill

Hang Power Snatch Technique

(challengers use PVC)

Strength

Hang Power Snatch

4 X 2

–Use 80% of your Hang Snatch on all 4 sets–

**Challenger**

12 Min EMOM

3 Plate Ground 2 Overheads

WOD

5 Rounds – Every 3 Min

30 Double Unders
14 Dumbbell Snatches
7 Hand Release Push-Ups

L1: 50 DUs, 75/50, 7 HSPU
L2: DU, 50/35, 7 Hand Release Push-Up
L3: 60 singles, 35/20, Push-ups
L4: Singles, 20/15, 7 Scaled Push-ups

 

 

BOOTCAMP

Skill – (10 Minutes)

Jump Rope

(Work on sets of 20 or more. If that is easy work on double unders)

WOD

5 rounds

1 Min – Max Jump Rope (scale up to double unders)
1 Min – Max Wall Balls
1 Min – Max Jumping Pull-Ups (Scale up to pull Ups)
1 Min – Max Roman Chairs (Scale up to toe to bars)
1 Min – Max Air Squats (Scale up to goblet Squats)
1 Min – Rest

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