Thursday, March 28, 2019

27
Mar

Thursday, March 28, 2019

CROSSFIT

Skill

Hang Power Snatch Technique

Strength

4 Rounds:

5 Hang Power Snatch (increase weight each round)

-Immediately Into-

1 Min Max Effort – Bar Over Burpees

-2 Min Rest-

WOD –

For Time – 15 Min Cap

50 Double-Unders
40 Sit-Ups
50 Double-Unders
30 Weighted Box Step Ups
50 Double-Unders
20 Dumbbell Snatch
50 Double-Unders
10 Sandbag Over The Shoulders

L1: Unbroken DUs, 24″/20″, 75/50, 120/100
L2: DUs, 24″/20″, 50/35, 100/80
L3: 25 DUs or 75 Singles, 20″/16″, 35/20, 80/40
L4: 50 Singles, 20″/16″, 20/15, 30/20

BOOTCAMP

Skill

Reivew Movement Efficiency

WOD

For Time – Partner WOD

400m Run (alternate every 100m)
40 Burpees
800m Run (alternate every 200m)
80 Kettlebell Swings
400m Run (alternate every 100m)
40 Wallballs
800m Run (alternate every 200m)
80 Goblet Squats

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