Thursday, May 24, 2018

23
May

Thursday, May 24, 2018

CROSSFIT

Skill

Snatch Technique

-Snatch Grip
-Snatch Grip Deadlift
-Power Snatch

Strength

Power Snatch EMOM

Min 1-3: 4 singles @ 60%
-1 Min Rest-
Min 5-7: 3 Singles @ 65%
-1 Min Rest-
Min 9-11: 2 Singles @ 70%
-1 Min Rest-
Min 13-15: 1 Single @ 75-80%

-Then-

Snatch Deadlift
3-3-3 @90-100% Max Snatch

WOD

4 Round For Time – (10 Min Cap)

12 Overhead Squats
36 Double Unders

L1: 95/65, Unbroken DU’s
L2: 75/55, DU’s
L3: 65/45, 72 Singles
L4: Goblet Squats, Singles

 

BOOTCAMP

WOD

50m Sprint
5 Ring Rows
5 Air Squats
5 Push Ups

100m Sprint
10 Ring Rows
10 Air Squats
10 Push Ups

200m Sprint
20 Ring Rows
20 Air Squats
20 Push Ups

200m Sprint
20 Ring Rows
20 Air Squats
20 Push Ups

100m Sprint
10 Ring Rows
10 Air Squats
10 Push Ups

50m Sprint
5 Ring Rows
5 Air Squats
5 Push Ups

 

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